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Dhanurasana / Bow Pose
DONur-AHS-anna
Dhanura bow
Overview
Dhanurasana, or bow pose, actually looks a lot like an archer’s bow when your are in full pose. We’re not quite certain where the arrow would go, but we can use our imagination. This is a pose best done after a little warm-up with other poses, and it may be difficult for beginners. Bhujangasana, or cobra pose, is a nice pose to start building up the strength required in bow.
Preparation and Pose Tips
Lie on your stomach. Bring the tops of your feet to the mat, drawing your feet together and keep them extended throughout the pose. Extend your arms along the side of your body with your palms facing upward. On an inhale stretch your arms back and up. Lift your chest, shoulders and chin, bend your knees, and reach back and take hold of your ankles, or the tops of your feet. Draw your tailbone down to protect the lower back. The weight of your body is resting on your abdomen and hips. Don’t strain or tighten your buttocks and keep your heels as far away from your buttocks as you can. Allow your body to rise with it’s own natural strength. Focus on stretching out and up through the front of your body. Try to keep your knees in line with your hips and look forward. If you are a beginner you can grab your pants or wrap a strap around the front of your ankles to practice getting into the position.
Benefits
This pose does a lot. It loosens tight quads, strengthens the lumbar and thoracic sections of your spine, it works on your shoulder and arm muscles and helps prevent constipation. It’s a good pose for improving your digestion and your appetite. Like other backbends this pose will wake you up a little so it isn’t recommend before bedtime.
Advanced or Partner
Advanced practicioners can deepen the pose by keeping their thighs, calves and feet touching.
Chakra
Dhanurasana is a third chakra pose.
Precautions
Individuals who suffer from heart disease or high blood pressure should not attempt this pose without guidance from a medical professional.
Timing
Hold for up to eight breaths.
Recovery and Counterpose
To come out, on an exhale release your feet and slowly move back down to your starting position. You can either place your forehead on your mat or turn your head to one side for a few breaths. A counterpose like Balasana, child’s pose, moves your back in the opposite direction.
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