Dhanuraasana Bow Posture

Yogatma Srihari

Dhanuraasana is a fantastic aasana to improve the internal system and external looks of the body. It is also an antiaging asana. It is a beautiful asana, which improves the function of thyroid, which in turn improves the metabolism of the body.

Dhanuraasana is a combination of Bhujangaasana and Shalabaasana. In fact its impact is much better than both of these put together. It should not be performed in haste. First Bhujangasana must be performed in a relaxed mood and relaxed posture, and later Shalabaasana must be performed with one leg or both legs before performing Dhanuraasana.

How to perform
To perform Dhanuraasana one should lie down on the abdomen, with head down on a mat on the floor.

Keeping both palms near the shoulders, one should lift head and shoulders up like Bhujangaasana, and later lift the legs up like Shalabaasana, and hold ankles with hands from behind.

If one can hold ankles perfectly, that is fine, otherwise one can touch the feet from behind.

In this posture only the abdomen is on the ground and the rest of the body should be above the ground. So that pressure is built up on the abdomen.

With practice, over a period of time, one can stretch the upper and lower part of body flexibly and touch the feet and hold the ankles with ease.

One can start by performing it for five to ten seconds initially. And slowly increase time, and it builds up resistance and consistency of the body over a period of time.

Those who have undergone surgery and those with back pain must avoid this pose. Also pregnant women and mensurating women should avoid performing this asana.

(Yogatma Srihari is the founder and managing trustee of GSS Yogic Research Foundation, President, Yoga Federation of Mysuru. He is an entrepreneur, yoga guru, and motivational speaker.)