Yoga poses cherish and nurture our body and mind and Bow pose is among the best asanas to do it aptly. It is considered among the best asanas to practice for overall stretching of the body.
Let’s dive in and find out more about this incredible yoga posture.
Bow Pose and Its Benefits
The name Bow Pose is the English translation of Sanskrit name Dhanurasana. Dhanurasana is consist of two Sanskrit words dhanur means bow and asana means posture. It is named so because when we practice this asana, our body appears like a bow.
Furthermore, there are multiple benefits of practicing Dhanurasana regularly and probably this is the reason it is one of the popular yoga poses all over the world.
Let us have a look on Physical as well as mental benefits of Bow Pose.
- Bow pose relieves the tension in tight chest muscles, upper back, shoulders, arms, and waist.
- Besides, it stretches the muscles and makes them strong that aids in back pain, neck pain, and shoulder pain.
- It massages internal organs like liver, intestines, pancreas, etc that improve their functioning in the body.
- It helps in the proper digestion of food and keep your stomach healthy.
- Bow pose is beneficial for diabetic patients as it regulates the blood sugar levels.
- Regular practice of Bow Pose helps to loosen up the hips that make your lower body more strong and flexible.
- It also facilitates the flow of oxygenated blood to every organ of the body.
- It also improves body posture.
- Dhanurasana is of great use for the people who suffer from cervical spondylitis.
- It is also effective in weight loss, constipation and improves the condition in asthma.
- It is a great stress buster and helps to cope with fatigue.
- Its regular practice makes you feel rejuvenated, invigorated and active more than ever.
- Dhanurasna is amazing for the people who always feel lethargic and lazy.
- It also boosts self-esteem, confidence and makes you feel happy.
Steps to do Bow Pose (Dhanurasana)
Following are the simple steps that can be followed to practice Bow Pose precisely.
- First of all, initiate with lying down on your abdomen
- After that, keep your feet hip-width apart and the arms next to your body
- Now fold your knees, bring your hands to the backside and clutch the ankles while you inhale
- Afterward, lift your chest up off the floor and then pull both the legs up and back
- Remember to look straight to the front, do not wander your eyes here and there
- Make sure to keep taking deep breaths as you try to hold the pose, and do not overstretch your body
- Hold the pose for few seconds, or as long as you can hold the asana properly
- Subsequently release the pose very slowly without jerking your body and come back to the opening position
Precautions to be taken while practicing Bow Pose
Dhanurasana is quite effective yet complicated asana. So it needs to be done with exactness and safety. This is the reason many people practice and learn yoga in yoga studios, or pursue yoga teacher training so that they can learn and practice under the guidance of an experienced teacher.
Remember the following points while practicing the Bow Pose-
- If initially, you are unable to hold your ankles and pull it, use a prop like a strap and wrap it around your ankle and then hold its ends. Gradually you will learn to do it without any prop.
- If you are a beginner, make sure not to jump into Bow Pose practice without any prior stretching or it will probably pull or strain your muscles
- Do not practice this yoga posture if you have undergone through any kind of surgery like shoulder surgery, knee surgery, etc.
- If you want to practice this yoga in case of any illness, do consult the doctor
- Do not try to pull your body more than its capability. It might cause minor to fatal injuries
- Avoid this yoga asana if you suffer from migraine, spinal injury, hernia, high blood pressure, etc