Bow (Dhanurasana)

The word dhanur means "bow." Bow, also known as Dhanurasana, is a balancing pose on the abdomen in the shape of a bow. Dhanursana combines and strengthens the advantages of the Cobra and Locust positions.

This posture increases flexibility in the cervical, thoracic, lumbar, and sacral regions by working on the entire spine. It massages and stimulates the digestive organs, which aids in the relief of a variety of maladies such as constipation, dyspepsia, and gastrointestinal disorders.

Rheumatism of the legs, knees, and hands is avoided. Back muscles are massaged, and the spine is kept flexible. Blood flow is increased, abdominal fat is eliminated, and abdominal muscles are strengthened. The respiratory system is strengthened, and asthma symptoms are alleviated. Increases self-assurance.

The position is another good āsana for women because it alleviates menstrual issues. The Bow energizes the entire body by stimulating the maṇipūra cakra.

Step by step:

• Lie on your mat on your stomach, if necessary, with a blanket under your pelvis. Keep your toes active by pressing all of them into the floor and then bending your knees.
• With your hands, grab the outer sides of your ankles and flex your feet firmly.
• Lift your rib cage and shoulders toward your ears as you inhale. Exhale and stretch your tailbone, kicking your legs back into your hands while maintaining a tight grip.
• Raise your head and heart from here. Take a step forward. To elevate your chest, press down through your thighs.
• For 5 breaths, keep your head elevated.

Beginner’s Tips:

Lifting the thighs off the floor may be tough for beginners. For further support, wrap a blanket and place it beneath your thighs. While doing Dhanurasana, some people find it difficult to grasp and hold onto their ankles. To solve this problem, wrap a cloth around your ankles and hang on to the edges as you train your body to become flexible enough to perform the perfect bow stance.

Common Mistakes

• Holding the tops of your feet is not a good idea. Grab your ankles rather than any other area of the foot when reaching back with your hands. The ankle is the safest area of the foot, however, gripping the tops of the feet can cause sliding. You may lose your balance and strike your chin or chest on the floor if your hands slip.
• Knees should be hip-width. Bow Pose's correct form relies heavily on the width of your knees. When your knees are too close together, you may experience back pain. It can also cause straining by opening the hips inappropriately. Maintaining a hip-width distance between your knees allows your body to align safely and comfortably.
• Carefully rotate the shoulder socket. Bow Pose asks you to reach back and then lift your arm. Throughout the exercise, make sure to rotate your shoulder slowly and cautiously. Rushing through the reaching and lifting of your arms can cause injury or discomfort to your shoulder.
• Release the Pose with Care. Bow Pose can be difficult to enter and depart for beginners and persons with limited flexibility. To avoid damage and strain, it's critical to release the pose safely. Once you've dropped your head, torso, thighs, and feet, release the pose. When certain body parts are raised, releasing the stance can result in a painful impact on the floor. Slowly lower yourself, then release your ankles as soon as it is safe to do so.
• Take a deep breath, but don't hold it. Holding your breath is an element of several yoga positions, and it can be beneficial. You don't have to hold your breath in Bow Pose. To get the most out of this stance, make sure you're breathing correctly. As you bend into and out of the pose, exhale. When you elevate your head, take a deep breath. Holding your breath might make it difficult for your chest to expand.