Welcome to the topic “BOW POSE (DHANURASANA).”
Dhanurasana or bow pose is a mighty heart opener and backbend that can effectively target and strengthen the back, core, and shoulders. It may look like quite an impossible posture to get into initially, but several tips and tricks can be used to practice this pose safely.
How to do Dhanurasana (Bow pose)
- With your feet hip-width apart, you can lie on your stomach and arms by your body side.
- Take your hands backward by folding your knees, and try to hold your ankles.
- You can lift your chest off the ground by breathing in and pulling your legs up and back.
- The next step is looking straight ahead with a smile on the face.
- Pay attention to your breath and keep the bow pose simple; you will see that your body gets curved and taut as a bow.
- By relaxing in this pose, try to take long, deep breaths. Never overdo the stretch, and bend only as far as your body allows you to bend.
- As you exhale after 15-20 seconds, bring your legs and chest to the ground gently, then release the ankles and relax.
Benefits of Dhanurasana
It doesn’t matter how deep you can go in Dhanurasana or bow pose; this pose offers a grand opening to the body, a little massage, and a fantastic stretch building. The following are the bow pose benefits.
- It opens shoulders
Bow pose is the best solution for anyone who is struggling with tight shoulders. People spend a large portion of the day sitting with shoulders that are hunched forward, and this hunching causes tight shoulder girdle muscles. Bow helps to reverse the hunching and invites some gentle opening for shoulders.
- It opens the chest
The tight chest is known to be another epidemic of society. Bow pose can open up from tips to the shoulders down to the hips. This means that your chest will be able to reap the rewards of opening that this pose offers.
- Strengthens the upper back
While in the bow, it may be tempting to get a lift by kicking legs with might and then holding them with your hands. By practicing this pose, you can balance your legs and upper muscles to get the chest off the ground. Any hyper openness can be corrected that might be going on in the upper back.
- Massages the digestive organs
When you breathe and hang out in the bow pose, you will be encouraging a gentle massage of the internal organs. This is especially helpful for facilitating digestion, move any stuck waste through the digestive system, and will give you a lovely feeling.
Big toe Bow Pose (Variation)
The big toe bow pose is an energizing variation and is undoubtedly an excellent option for the Vinyasa class that is sequenced around the backbends. It is a great pose to work to the full expression of bow pose, with both of your hands reaching back and then holding the feet’ big toes.
Your spine arches beautifully into the bow’s shape, and this variation combines the core strengthening of the table pose and offers stretch through the shoulders, chest, spine, and quadriceps. This pose is uplifting and energizing as a backbend and can aid with mild depression, anxiety, and fatigue.
The bow pose is excellent and is a backbend that opens up the hips, chest, and shoulders. With the help of this pose, your upper back gets strengthen while it massages the internal organs, relieves stress, and tension. Whether you are just starting it or it is your thousandth time to practice this particular posture, the practice tips of the Dhanurasana or Bow pose and its variations will undoubtedly help you find the way around and into this pose.
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Also Read: BHARADVAJA’S TWIST (BHARADVAJASANA I)