Dhanurasana (bow posture) is made up of two words Dhanu and Asana, where Dhanu means bow and posture means yoga posture. Hence it is called Dhanurasana by combining both words. The body becomes bow-shaped while performing this asana. In this posture, the abdomen and thighs act as the bow's trunk, the lower part of the legs and arms. This is a very important asana which has many benefits when performed. Today in this article we will talk about the steps of Dhanurasana, the benefits of doing Dhanurasana and the precautions while doing Dhanurasana. By doing this asana, not only does it lose weight, but it also makes the lower back strong, prevents asthma, thus keeping many parts of the body healthy.

Dhanurasana Steps

See the correct way and steps to do Dhanurasana below.

  • To do Dhanurasana, first of all, choose a clean ventilated, cool place.
  • After that, lie on your stomach by laying yoga mats. Keep a gap between your hips and keep both hands straight.
  • Exhale while bending your knees, bringing your heel closer to your buttocks. Now while arched, hold your ankles with your hands.
  • Now inhale your chest, lift it slowly above the ground.
  • Now raise the legs a little more and try to pull your ankles by hand while breathing more.

  • Maintain the balance of abdominal weight while pulling the ankles and keep the head absolutely straight.
  • Depending on the flexibility of your body, you can push your body forward.
  • While doing this arched posture, concentrate on breathing and exhaling.
  • Stay in this position as long as possible.
  • To get back to the initial state, slowly loosen the muscles of the body and bring the buttocks and thighs towards the ground.
  • Now bring the front part of the body to the ground.
  • After this, release the heel with both hands and come to the initial state.
Health Benefits of Dhanurasana

Dhanurasana Mudra is one such yoga pose, which includes the benefits of two different asanas i.e. Bhujangasana and Shalabhasana. The following important benefits of Dhanurasana are as follows:

1. Bow pose for weight loss
Dhanurasana Mudra adds more stretch to the sides of your stomach and abdomen. Regular practice of this asana helps burn the fat of the rest of the body. Along with this, it helps in bringing the entire body into the lean shape. This can prove very useful for those who want to get rid of unwanted fat.

2.Reduces lethargy
Some people are very lazy, they feel lethargic all day. Dhanurasana mudra is very useful for overcoming lethargy. It acts directly on the solar plexus cycle in the navel region. By doing Dhanurasana Mudra you will feel very active throughout the day.

3.Reduces stress
 Nowadays, stress has become a part of life. By doing mostly yoga it is easy to get relief from stress. Similarly, doing Dhanurasana can also reduce your stress.

4.Stimulates the liver
It helps in properly functioning of all the organs of the stomach. It massages the liver, which aids digestion. People with liver problems must do this pose.

5.Treatment of slip disc
Some people have problems with slip disks. Individuals with slipped disc problems can be relieved by regular practice of Dhanurasana and Shalabhasana.

The above information is not a substitute for medical advice. Therefore, before doing any yoga, please consult a doctor. Hello Health does not provide any type of medical advice, diagnosis or treatment.
Stretches chest
Many people complain of pain in the shoulders, so thank you that now you know about Dhanurasana Mudra. Dhanurasana benefits the body from below the shoulders to the hips and chest. While doing Dhanurasana, your chest muscles are stretched, which can give you relief.

6.Tightens the shoulders
Dhanurasana works by strengthening the muscles of your shoulders, arms, neck, abdomen, back, thighs and hamstrings.

7.Relieves constipation
This posture can be very effective for people with constipation problems. Dhanurasana posture can relieve constipation.

8.Sex arreus
For people who have sexual problems, this asana helps in increasing the sexual power of the person.

9.Cures diabetes
Dhanurasana provides a good toning to the pancreas. It stimulates the secretion of the right amount of glucagon and insulin which helps to balance blood sugar. Practicing this important yoga pose can help control both diabetes type 1 and type 2.

10.Clears blood
It is very important for the body to remain clean. Since Dhanurasana Mudra helps in the proper circulation of blood throughout the body as well as in various organs, to a large extent, it also performs the function of blood cleansing.
Help to keep kidney healthy
Dhanurasana is considered to be very good yoga for people with kidney problems. By performing Dhanurasana posture, the kidney functions very well, which improves the balance of fluids in the body.

11.Cures asthma
It is considered to be the best yoga for asthma patients, asthma patients must do Dhanurasana Mudra. Dhanurasana improves the breathing process.

12.Cures back pain
Those who have frequent back pain problems, especially those should do Dhanurasana. It puts a good stretch on your muscles and nerves and strengthens the spinal column. It is beneficial for the treatment of back pain.

13.Makes the spine strong
Dhanurasana mudra helps to keep the spinal columns strong. It relieves stiffness and keeps the spine strong and healthy as it has a good stretch on the ligament, muscles and nerves. This asana brings flexibility in the spine and tones the abdominal organs.

14.Better for the heart
Dhanurasana is considered very good for those who have a heart problem, because it gives a heart massage. Which makes the heart function in a healthy way.

The above information is not a substitute for medical advice. Therefore, before doing any yoga, please consult a doctor. Hello Health does not provide any type of medical advice, diagnosis or treatment.

15.Dhanurasana posture precautions
There are many benefits of doing Dhanurasana, but some precautions are also to be taken while doing it. There are some disorders and problems in the body when it is increased when you practice it, then in this situation it is better not to do this asana. Know what precautions should be taken while doing this asana.

The patient with hypertension should skip it.

  • A person suffering from appendicitis and other stomach diseases should not do this asana. One should consult a yoga expert before practicing this asana.
  • Do not practice Dhanurasana posture after meals? There should be a difference of at least 3 hours.
  • When you begin to practice Dhanurasana, it can be difficult to lift your thighs off the floor. You can roll a blanket and place it under your thighs to help pull them.
  • It is advisable not to do Dhanurasana immediately before going to bed at night as this asana stimulates the sympathetic nervous center in the adrenal gland and navel, which can lead to sleepiness.
  • This asana should not be practiced if you have pain in your upper or lower back, migraine, headache, neck injury or recent abdominal surgery, this asana should not be done.
  • Pull your chest and thighs up evenly and bend your elbows.
  • Do not do this asana if you are suffering from hernia, ulcers, colitis and any stomach disease. Because this asana puts maximum pressure on the stomach.
  • Pregnant women should not perform Dhanurasana under any circumstances.
  • Note: If you are hurt in any way, take proper advice from your doctor before performing this mudra.
  • The above information is not a substitute for medical advice. Therefore, before doing any yoga, please consult a doctor. Hello Health does not provide any type of medical advice, diagnosis or treatment.

Hello Health Group does not provide medical advice, diagnosis or treatment.