How to do Dhanurasana (Bow Pose)

A back-stretching pose which provides your entire back a good stretch and brings flexibility and strength to your back.

Dhanur-Bow | Asana-Pose

This asana is pronounced as dah-noo-rah-sah-nah, Sanskrit- धनुरासन. Dhanurasana posture resembles a dhanu or bow after you enter into this pose. This is one of 12 Hatha yoga poses and very useful to reduce belly fat.

Benefits of Bow Pose

  • Helps to stimulate the reproductive organs.
  • Mensural discomfort can be relieved with regular practice of this pose.
  • Strengthen the back and abdominal muscles, tones legs, and arm muscles.
  • Helps to open up your neck, chest, and shoulders.
  • Improve the function of liver, pancreas, intestine problems and diabetes.
  • Effective in stress reliever and improves blood circulation.
  • Effective in weight loss, digestion, and appetite.


If you have any recent medical concerns, discuss with your doctor before practicing this yoga pose. Practitioners suffering from a hernia, high or low blood pressure, pain in the lower back, migraines, headaches, or neck injuries should not practice this pose. People having recent abdominal surgery should avoid this pose. Women shouldn’t practice this pose during pregnancy.

Steps to do a perfect Bow Pose

  • Lie on your stomach with your feet hip-width apart and your arms by the side of your body.
  • Fold your knees, take your hands backward and hold your ankles firmly.DSC_0888.JPG
  • Now inhale and lift your chest off the ground and pull your legs up and back.
  • Look forward and stay there while paying attention to your breath. Now, your body looks like a curve and resembles like a bow.
  • Continue to take long deep breaths as you relax in this pose. Bend as far as your body permits and don’t force your body unnecessary.
  • After few seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.
  • Repeat this pose for 3-4 times.


You must make sure to keep your stomach and bowels empty before you practice this pose. Ensure to have your meals at least four to five hours before you do the asana so that your food gets properly digested, and you can expand your body fully during the practice.

For a beginner, it might be difficult to lift your thighs off the floor for few days. Nothing to worry, you can roll up a blanket and place it beneath your thighs to give them support to pull up. Flexibility will come to you with regular practice.

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

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