Dhanurasana (Bow Pose): Step-by-Step Instructions

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How to do Dhanurasana Bow Pose: Step-by-Step Instructions


Learn how to do Dhanurasana Bow Pose

dhanu = bow

Step 1

Lie on your belly with your hands alongside your torso, palms up. (You can lie on a folded blanket to pad the front of your torso and legs.) Exhale and bend your knees, and bringing your heels as close as you can to your buttocks.

Step 2

This will have the effect of pulling your upper torso and head off the floor. Burrow the tailbone down toward the floor, and keep your back muscles soft. As you continue lifting the heels and thighs higher, press your shoulder blades firmly against your back to open your heart. Gaze forward.

Step 3

With the belly pressed against the floor, breathing will be difficult. Breathe more into the back of your torso, and be sure not to stop breathing.

Step 4

Stay in this pose anywhere from 20 to 30 seconds. Release as you exhale, and lie quietly for a few breaths.


Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors (psoas)

– Strengthens the back muscles
– Improves posture
– Stimulates the organs of the abdomen and neck

Contraindications and Cautions:

– High or low blood pressure
– Migraine
– Insomnia
– Serious lower-back or neck injury

What is Yoga?

The basic word of yoga is originated from a Sanskrit word “yuj” which means to unite or to integrate two things. Yoga is exercised and practiced to unite your body with your spirit or you can make it easier and say that the reunion of person’s own consciousness and universal consciousness is achieved through yoga.

Without this reunion, person can never achieve internal peace.

Yugis developed some easy and short cut ways to achieve balance between intelligence, emotions and actions and this balance was dependent upon three basic things that were exercise, breathing and meditation. These three things are thought to be the pillars of yoga.

– Excerpt from Yoga for Beginners



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