Bow Pose

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Dhanur Asana

Padangushthao tu pandibhyam gritwa shravanavadhi |
Dhanurakarshanam kuryaddhanurasanamuchyate ||

Hatha Yoga Pradipika 1:25

Holding the toes with hands, pull them up to the ears as if drawing a bow. This is dhanurasana.

In Sanskrit ‘dhanura’ means bow and, just as a bow is drawn in stages, there are progressive stages of this pose too. We have already discussed the easier variation under Saral Dhanurasana. The advanced variation can only be taught directly by a Guru to his disciple therefore it is not recommended to write about the same. This particular variation (Dhanurasana) is safer to attempt as compared to the advanced variation.

Techniques:

• Lie down flat with stomach and chest touching the floor
• Keep your feet together and arms by sides of the body
• Bend both knees bringing heels close to the buttocks
• Clasp the ankles with palms and keep your elbows straight
• Let the chin rest on the floor
• Inhale and lift the upper body and knees
• In the final position elbows are kept straight
• Release the position with exhalation
• Bring down the knees, chest and chin on the floor
• This is one round; practice 3-5 rounds

Contraindications:

• Hernia
• High Blood Pressure
• Ulcer

Benefits:

• Improves flexibility of the neck, shoulders and back
• Regulates digestive, elementary and reproductive systems
• Reduces higher blood sugar levels
• Helpful in regulating liver and pancreas
• Cures female infertility (in some cases)