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Benefits of dhanurasana | Top 15 benefits of dhanurasana

Benefits of dhanurasana | Top 15 benefits of dhanurasana 

In this article, you will get information about benefits of dhanurasana and dhanurasana yoga,  covering with anatomical and physiological aspects etc.
Benefits of dhanurasana
Benefits of dhanurasana

Benefits of dhanurasana | Top 15 benefits of dhanurasana 

What is Dhanurasana

Dhanurasana made up of two words “Dhanur” in Sanskrit which means that “Dhanush” ( Bow) and “asana”  in Sanskrit which means that “Body Posture” (Pose) but in Modern Yoga, it generally means that “sitting position for meditation”. Therefore Dhanurasana is nothing it is a pose of the human body in which the body looks like something Dhanush (Bow).

What is Dhanurasana Yoga

Dhanurasana Yoga (Bow Pose) is a physical exercise in ancient yogic science (one of the 12 basic Hatha Yoga Poses) in which we bend our body shape something like that a Dhanush (bow). In this pose abdomen and thigh of the human body as same as bow whereat whereas arms and legs as the same as bowstrings.

Types of Dhanurasana Yoga

There are following types of Dhanurasana Yoga
1. Urdhva Dhanurasana
2. Parsva Dhanurasana
3. Purna Dhanurasana
4. Ardha Dhanurasana
5. Akarna Dhanurasana

1. Urdhva Dhanurasana

"Uradhva Dhanurasana" in Sanskrit which means that "upward bow posture" in which the body is lifted by turning in such a way that it appears in the form of the wheel (as an upward bow) hence it is called as "Chakrasana". You can see this pose in acrobatics and gymnastics and this body position is also called a bridge.


2. Parsva Dhanurasana

"Parsva Dhanurasana (Sideways bow posture), It is a variant form of Dhanurasana, in which it is done by lying on the stomach and the side. This asana strengthens the respiratory system and relieves stomach ailments and menstrual problems.


3. Purna Dhanurasana

 "Purna Dhanurasana" is known as “Full bow posture”, It is also a variant form of Dhanurasana, this asana delivers deep stretch to the stomach. In this posture, the entire body appears to be fully bow-shaped. This asana is done to remove disorders related to the digestive system and to get rid of gastritis.

4. Ardha Dhanurasana

To do Ardha Dhanurasana (half bow pose) first in this asana the left leg of the body is folded in such a way that the ankle is held with the left hand and after that the left thigh, right hand, shoulder, head, and chest are lifted above the ground by moving the right hand over the head and exhaling. This asana is very effective in curing back pain, neck pain, and asthma, etc.

5. Akarna Dhanurasana

The asana resembles an archer about to release an arrow i.e "Akarna Dhanurasana" (Archer pose). This asana seems to be Shooting Bow pose. In Akarna Dhanurasana, the leg would be stretched outward and one leg was held with one hand and the leg is pulled towards the ear i.e This asana involves stretching the legs towards the ears in a sitting position. This asana is beneficial in curing arthritis, rheumatism and indigestion problems. It also improves the leg muscles and makes the body more flexible. It also helps in the improvement of grace, concentration and strengthens the abdominal muscles and spine.

How to do Dhanurasana Yoga

To do Dhanurasana yoga, first lie flat on your stomach with feet and hip wide and your arms next to your body, then slowly bend your knees and hold your ankles with hands and make a deep While breathing, raise your chest and feet above the ground and slowly pull your legs back and then look straight and keep your face relaxed. While doing this asana, hold the posture, focusing on your breath. In this state, your body will appear to be taut as a bow. While doing this asana, as soon as you are comfortable in the posture, take a long deep breath and after about 15-20 seconds, exhale and release the posture in this way.

Physiology of Dhanurasana Yoga

Dhanurasana Yoga has many physiological effects on the body. This yoga balanced the body weight and makes abdominal muscles strong. It also improve the secretion of internal organs like liver, spleen, pancreas etc. It improves the digestive system of the intestine and relieves constipation. Dhanurasana Yoga maintains blood flow smoothly in all the organs of the stomach. And it also reduces the fat around the abdomen and thigh areas.

Dhanurasana Yoga strengthens the spinal muscles and back veins. And it also makes the muscles of arms and thighs strong. It widens the chest area and makes the lungs strong, which improves the respiratory system. This asana is helpful for breast development in women. This asana improves lymph and blood circulation throughout the body, especially in the hands and feet.

Anatomy of Dhanurasana Yoga

Dhanurasana Yoga improves the strength and blood circulation in the following muscles.
a. Arms and Shoulder muscles:- Deltoid muscle, Biceps brachii muscle, Trapezius muscle
b. Chest muscle:- Pectoralis major muscle
c. Abdomen muscles:- Rectus abdominis muscle
d. Thigh muscles:- Quadriceps femoris muscle
e. Hip muscle:- Gluteus maximus muscle
f. Backbone muscle:- Spinal erector muscle
This asana improves the strength of the spinal cord (backbone), cervical (neck bone), thoracic (chest bone) and lumber sacral bone.

Top 15 benefits of Dhanurasana (Bow Pose) Yoga

1. Dhanurasana is a very effective exercise to reduce the belly fat fast than any other Yoga asana, therefore, it is very helpful in weight loss.
2. It’s also effective in curing obesity and gastrointestinal problems.
3. Dhanurasana is very effective in the proper functioning of the Liver, Pancreas, and intestine which improves the digestion system.
4. It helps in the curing of constipation.
5. It strengthens and massages the ankles, thighs, chest, groin, and abdominal muscles.
6. This asana improves the functioning of the Kidney.
7. It is also helpful in relieving in back pain.
8. It is also helpful in curing respiratory disorders such as Asthma, Bronchitis, etc.
9. This asana improves the functioning of Pancreas which secretes insulin hormone and this hormone plays an important role in the curing of Diabetes.
10. It’s makes the body more flexible and strong.
11. It’s also effective in improving the blood circulation of the body.
12. This asana also helpful in curing of menstrual disorder in women.
13. Dhanurasana is very effective in spinal cord pain, joints pain, rheumatism, etc.
14. This asana improves the metabolism of the body which retards the production of stress-producing chemical, therefore, it is the best asana for a stress reliever that calm the mind and relax the body.
15. Dhanurasana is a very good exercise for relaxing the shoulders.

Precautions of Dhanurasana Yoga

 1. If you are a patient of diseases such as high blood pressure or low blood pressure, neck injury, migraine, hernia, headache, or any recent abdominal surgery, do not practice this exercise.
2. Dhanurasana Yoga must be avoided during pregnancy of women.
3. This asana should be done in an empty stomach.
4. This asana stimulates the certain endocrine glands and nervous system which may cause sleep problems therefore it should be avoided at night.
5. During practice, this asana, do not bend your elbows.
6. Always keep the width of the shoulder as same as with knee of body.
7. The people who are patient with severe back pain should avoid this asana.

Conclusion of Dhanurasana Yoga

As you know how to do Dhanurasana yoga and its benefits which are very useful for our body, Therefore you should do this asana in the presence of a specialist. It is a very virtuous and excellent yoga pose that greatly benefits your body and your back. Therefore, you are requested to practice this asana safely at home and take advantage of its health benefits.

So, you are requested that all the contents of this article have been provided to you only for information and this posture should be done under the direction of an expert, all information related to the article is intended to make you aware of the subject only. Therefore, readers are requested to consult appropriate health professionals on any matter related to their health and well-being. 

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