Dhanurasana {Bow Pose}-Steps And Benefits


English name: – Bow pose.

Sanskrit name: – : धनुरासन (Dhanurasana)

Pronounciation: – DAH-noo-RAH-sah-nah.

Another name: – Urdva chakrasana (Upward wheel pose).

The name “Dhanurasana” comes from the Sanskrit words Dhanura which means “bow” and Asana means “posture” or “seat”.

This body posture of this is named after the shape it takes-that of a bow. Dhanurasana is also sometimes linked with upward wheel pose or Urdhva Chakrasana. The Bow or Dhanurasana raises both halves of the body at once, combining the movements of the Cobra and Locust, and countering the Plough and the Forward Bend, same as like an archer stringing a bow. In this you use your hands and arms to pull your trunk and legs up together to form a curve. It tones back muscles and maintains the elasticity of spine, improving posture and increasing vitality.

Related: Yoga Teacher Training in India

 Steps of Dhanurasana

  • Lie on your stomach
  • Hold your both feet with your hands making a back bend and positioning like a bow.
  • Pull your both feet slowly – slowly, as much as you can.


  • Look straight ahead with a smile in your face .
  • Keep the pose stable while paying attention to your breath.
  • After 1-20 seconds as you exhale,gently bring your legs and chest to the ground and relax.

Benefits of Dhanurasana

  • Dhanurasana strengthens the back and the abdomen at the same time.
  • Keeps you active and energetic.
  • It helps improve upon stomach disorders.
  • Bow Pose also helps in reducing fat around belly area.
  • It is beneficial specifically to women as it improves reproductive system and helps improve menstrual disorders. .

dhanurasana benefits

  • Helps regulate the pancreas and is recommended for people with diabetes
  • Expands the thoracic region of the chest
  • Helps alleviate hunchback
  • Increases the appetite
  • Bow Pose combines the benefits of the Cobra and the Locust postures.

Balancing the weight of the body on your abdomen also reduces abdominal fat and keeps the digestive and reproductive systems healthy.


  • If a Person suffering from high blood pressure, backpain, headache, migraine or abdomen surgery should not practice “Dhanurasana”.
  • Ladies should not practice this during pregnancy and in periods.

NOTE:Do Asanas in under the supervision of a yoga expert. For doing Dhanurasana have to expert or used to simple Asanas. Do Yog Asana as much as you can. Do not go beyond to our capabilities. Main and most important thing try simple and easy to do Asana, once you are perfect in basics then go for advanced Asana.

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