Dhanurasana or Bow Pose Easy Guide for Beginners

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About the Pose:

Today the whole world has recognized the wonderful abilities of yoga. Yoga talks about making our bodies healthy and strong from within.

By practicing yoga daily, our body gets the ability to keep itself healthy. Ayurveda also believes that the body has the ability to fight every disease. But to overcome any disease, we need to increase the capacity of the body.

Yoga gives us the ability to integrate animals, birds, and nature into ourselves. Dhanurasana or Bow Pose is also like a boon given to us by nature. This pose is considered to be the posture of Hatha Yogis residing in the Himalayas. In this article, we will tell you about the method of doing Dhanurasana or Bow Pose and its benefits.

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What Is Dhanurasana or Bow Pose?

Dhanurasana is also known as Dhanushasana or Bow Pose. While doing this asana, the body forms a bow-like shape. Dhanurasana is considered one of the 12 basic asanas or poses of hatha yoga.

This asana is one of the three main asanas or poses described in the science of yoga for stretching or creating a stretch in the back. The whole back gets a good stretch by the practice of this asana. The practice of this asana increases flexibility in the waist and strengthens the waist.

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What are the Benefits of doing Dhanurasana or Bow Pose:

After knowing how to do Dhanurasana or Bow Pose, here we are telling about the benefits of doing Dhanurasana or Bow Pose in a sequential manner, which are as follows:

1. Strengthen the Back

Dhanurasana or Bow Pose can be beneficial in strengthening the waist and back. By doing this yoga, along with increasing the flexibility of the spine, the muscles of the back can be strengthened. Also, a study done in the present has also made it clear that Dhanurasana or Bow Pose can also help in relieving back pain caused by women.

This yoga posture can reduce the intensity of back pain and can also bring flexibility to the waist.  Keep in mind that doing yoga asanas or yoga poses continuously can only benefit you.

2. Strengthen the abdominal muscles

The benefits of Dhanurasana or Bow Pose also include strengthening the abdominal muscles. Dhanurasana or Bow Pose is a complete back twisting yoga. Due to this, all the muscles of the body get stretched, that is, they are stretched.

Research related to this clearly provides information that Dhanurasana or Bow Pose can strengthen the abdominal muscles. Also, it can increase appetite.

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3. Prevention of Anxiety and Depression

Yoga like Dhanurasana or Bow Pose can be beneficial to overcome depression and anxiety. According to a study published in NCBI (National Center of Biotechnology Information), yoga can help reduce symptoms of depression and anxiety. Studies have found it to be an effective way to improve the state of anxiety and depression.

At the same time, Dhanurasana or Bow Pose was also included in the yoga asanas or yoga poses involved in the research.

According to this study, increased levels of the hormone cortisol can lead to depression. At the same time, yoga can reduce the level of the hormone cortisol, thereby protecting against the risk of depression. However, more research needs to be done about how beneficial Dhanurasana or Bow Pose will be in controlling this hormone.

4. Kidney Disorders

It is believed that by doing yoga regularly, kidney-related disorders can also be avoided. According to one study, a six-month yoga program, which also included Dhanurasana or Bow Pose, was found to be beneficial in reducing blood pressure and improving kidney function.

In such a situation, it can be believed that yoga-like Dhanurasana or Bow Pose can be beneficial for the kidneys.

The point to be noted here is that there are some serious kidney-related problems, which can be treated only by a doctor. Actually, the benefits of Dhanurasana or Bow Pose do not include removing the disease, but preventing the disease and reducing its symptoms.

5. Helps to tone the leg and arm muscles

The benefits of Dhanurasana or Bow Pose can also be seen in improving the tone of the leg and arm muscles. One study mentions that Dhanurasana or Bow Pose can improve the elasticity (elasticity) of ligaments (elastic tissue around joints) along with toning muscles.

Explain that toning the muscles means maintaining the level of tension present in the muscles. Actually, all the muscles in the body maintain the level of tension or the level of protection against strain. This tension helps to control and maintain the straight posture of the body.

Also helps in maintaining quick muscle reaction and mobility.

6. Stimulate Reproductive Organs

The benefits of Dhanurasana or Bow Pose can also be seen to stimulate the reproductive organs. According to research on this, Dhanurasaran or Bow Pose can stimulate the uterus. In addition, it can also increase blood flow and relieve back pain during menstruation.

At the same time, another study mentions that Dhanurasana or Bow Pose also stimulates the abdominal organs.

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How to do Dhanurasana or Bow Pose (step by step):

  • First of all, lay a yoga mat in a flat place.
  • Now lie down on the yoga mat on your stomach.
  • After lying down, bend the knees and hold the ankles tightly with your hands.
  • After this, while inhaling, raise your head, chest, and thigh upwards.
  • The shape of the body will look like a bow during this pose.
  • Keep in mind that during this time do not force any kind with the body.
  • Now stay in this posture according to your capacity and keep breathing and exhaling slowly.
  • When you want to come back to the starting position, come down while exhaling deeply.
  • This asana can be done two to three times.

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Take these precautions while doing Dhanurasana or Bow Pose:

  • Dhanurasana or Bow Pose should not be done by those who have severe back pain.
  • Hernia patients should avoid doing this asana.
  • Avoid practicing this asana if you are affected by an ulcer or peptic ulcer.
  • People suffering from colitis should not do it.
  • The person with the said blood pressure should do this easily with the advice of a specialist.
  • Do not do it if you have a complaint about stones
  • A person suffering from sciatica should consult a specialist before doing this.

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Know the Science Behind The Dhanurasana or Bow Pose:

Both ancient yoga and modern science have confirmed that the spine is the most complex and important part of the body. In most of the asanas or poses, it has been said to strengthen the spine, considering it the core of life.

Dhanurasana or Bow Pose makes it strong while focusing the most on the spine itself. It not only helps in making the spine strong but also flexible.

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