Skip to main content

Dhanurasan or Bow pose - Steps and Benefits

Dhanurasan means Bow pose. Dhanu means Bow and asan means pose. Our body in this position looks like a bow. This pose is a combination of Bhujangasan and Shalabhasan, so it gives us benefits of both the asana's. But this is more difficult than doing both the asanas. We are going to learn Steps and Benefits of Dhanurasan or Bow pose.

Dhanurasan or Bow pose  - Steps and Benefits
You might like our post 
How to do Sarvangasan or Shoulder Stand Pose

Steps of Dhanurasan (Bow pose) -

Lie down on the abdomen with stretched legs and keep arms beside the hip.
Relax your whole body and keep breathing normal.
Now, fold your knees slowly and try to hold your ankles with your hands.
Try to pull your legs till you feel comfortable. don't force yourself to get the position.
Keep your mouth shut and keep your breathing normal.
This is Dhanurasan, it looks like a Bow, so it is called as Bow pose.

Precautions to take before doing Dhanurasan (Bow pose) -

Do this asana with an empty stomach. Don’t eat anything, 3-4 hours before doing this asana.
Don’t do it forcefully. Do it, till you feel comfortable otherwise it will harm you.
Take doctors advice before starting to do this asana. Weak people should do it very carefully.
It looks easy, but it’s not that easy.

Beginner – Do it for 5-6 seconds and 1 repetition (increase time by 2-3 seconds every week).
Intermediate – Do it for 15-20 seconds and 2-3 repetition (increase time by 2-3 seconds every week).
Regular – Do it for 1-3 minutes and 2-3 repetition.
Note – As it is little difficult to stay in this position for long time, do it in multiple repetitions.

Benefits of Dhanurasan (Bow pose) -

It gives very good massage to abdominal muscles.
It gives a good pressure to abdomen that reduces the chances of any diseases related to abdomen.
Improves digestion process which automatically reduces the chances of any diseases related to digestion.
Improves the blood circulation in abdominal muscles.
Reduces the extra layer of fats on the abdomen.
Improves the blood circulation in back muscles.
It strengthens backbone and muscles of back which keep enthusiasm in your body.

In the above article, we have  learnt Steps and Benefits of Dhanurasan or Bow pose. This is a real secret of good health that do keep practising it daily and it will give you better result as a good health.

Popular posts from this blog

Pranasana - Steps and Benefits

You might like our post How to do Shalabhasan or Grasshopper pose Pranasana Steps - Sit upright on the ground and relax yourself.
Now, keep your legs straight in front of you.
Bend the left knee and keep the left foot on the right thigh.
Bend the right knee bringing the sole of the right foot to the ground in line with the left knee.
Now, try to keep right arm on some distance (as much as possible) from the body but that arm should be below the right knee.
Keep left arm near the body for support.
This is Pranasana. This should be done from other side also to keep the balance of the exercise.
Precautions to take before doing Pranasana - Do this asana with an empty stomach. Don’t eat anything 3-4 hours before doing this asana.
Don’t do it forcefully. Do it, till you fill comfortable otherwise it will harm you.
Take doctors advice before starting to do this asana. Weak people should do it very carefully.
Do this pose in the morning.
Beginner – Do it for 5-6 seconds and 2-3 repetition …

Karnapidasana - Steps and Benefits

Yoga is one of the mysterious exercise that no one can completely extract it so far. Everyday, the researchers of the yoga get something new, either new knowledge or new results. Our today's topic is next level asana called Karnapidasana. In this article we will learn, How to do Karnapidasana. Also, this article will tell you Steps and Benefits of Karnapidasana.
This is one steps ahead of Halasana (Plow Pose). So, if you get a command over Halasan (Plow Pose) first, it will be easy for you to do it.

You might like our post How to do Bhujangasan or Cobra pose Steps of Karnapidasana Lie down on the back with stretched body and legs (This is a foundation step).
Now, keep your hands on the floor, straight, in rest position and parallel to your legs.
Slowly lift your legs upward. As, it will be difficult in first attempt, bend your legs/knees to make it easy to lift in upward direction.
Now, try to lift your waist in upward direction. This will automatically push your legs toward you…

Ek Pada Shirasana or Foot Behind the Head Pose - steps and benefits

Ek Pada Shirasana or Foot Behind the Head Pose is a pose in which you have to get your leg behind your head and be in same position for sometime. This needs too much flexibility and strength in your body. After practising different asanas/poses for many days, you will get such flexibility to do this asana.


Ek Pada Shirasana or Foot Behind the Head Pose Steps - Sit upright and keep both the legs straight in front of you.
Now, Bend your right knee, bringing the sole of the right foot to the ground in line with the left knee.
Lower the right knee down to ground to the right, opening the hip.
Then, grab the ankle of the right foot and hug the right shin in towards the chest. The knee and ankle should be in line with one another.
With the left hand grasping the right ankle, start to draw the right knee slightly out to the right-side to provide room for the right shoulder to eventually fit underneath.
Ensure that both sit bones are firmly planted and the hips are even before beginning …