You are currently viewing How To Do Bow Pose In yoga: 16 amazing benefits
Bow pose in yoga: 16 amazing benefits

How To Do Bow Pose In yoga: 16 amazing benefits

Bow Pose introduction 

Bow pose in yoga or Dhanurasana posture offers a lot of health benefits to the regular practitioner of Yoga. Bow pose or Dhanurasana is a basic pose of Hatha yoga. ‘Dhanur’ in the Sanskrit language means ‘bow’ thus, this asana is also known as a ‘Bow Pose’. 

In the Bow pose the hands are used like a bow-string to pull the head, trunk, and legs, thus the asana resembles a bent bow. So this asana is called Dhanurasana in Sanskrit. 

In this asana, the spine is fully stretched back. Generally, we find elderly people have a rigid spine, it is because they do not do this asana regularly. Dhanurasana brings back elasticity in the spine as it was during childhood. 

This asana also tones the abdominal organs. Those persons who have a slip-disc problem, if they regularly practice Dhanurasana and Salabhasna, they obtain relief from back pain without going through surgical treatment.

Dhanurasana meaning (Bow Pose in yoga)

Dhanurasana is comprised of two words, ‘Dhanur’ and ‘asana’. In the Sanskrit language ‘Dhanur’ means ‘bow’ and asana means ‘posture’ or ‘pose’. In English, this asana is known as ‘bow pose’

Dhanurasana details (Bow pose in yoga details)

Sanskrit Name:Dhanurasana
English name:Bow Pose
Meaning:Dhanur means ‘Bow’ and Asana means ‘Pose’ or ‘Posture’
Difficulty Level:Beginner
Position:lying on the floor, belly down
Bow Pose in Yoga details

Bow Pose steps (Dhanurasana steps)

1. Lie down on a floor on the stomach, face down.

2. Now breathe out and bend your knees. Now Stretch your arms back and catch your left ankle with your left hand and right ankle with your right hand. Now take two-three, breaths. 

3. Now fully breathe out and pull your legs up by raising the knees above the floor and simultaneously also lift the chest from the floor. The arms and the hands now act as a bowstring and the body is stretched like a bent bow.

4. Lift your head and pull it back as far as possible for you. Ribs and pelvic bones should also be lifted off the floor. Your abdomen should bear the entire weight of the body on the floor.

5. When you are raising the legs from the floor do not join them at the knees because then you will not be able to lift them high from the floor. After the full stretch upwards has been achieved now you can join the thighs, knees, and ankles. 

6. As the stomach bears the entire weight of the body and is fully stretched, breathing will be difficult and fast. Do not worry about the fast breathing. You can stay in this asana as per your capacity from a few seconds to 1 minute.

7. After that breathe out and release your ankles and slowly bring down your legs and head back to the floor.   

For the beginners when they start doing this pose they will find it difficult to raise their legs upwards but as they grow in practice it will become easier day by day. 

There are tremendous health benefits to the person who regularly practice Dhanurasana, particularly for obese persons who want to reduce their body weight. 

Bow Pose benefits (Dhanurasana posture benefits)

1. Bow Pose helps in improving body posture.

2. Regular practice of Bow Pose improves digestion and appetite.

3. It helps in curing respiratory disorders like asthma.

4. Bow Pose helps to cure obesity, rheumatism, and gastrointestinal issues.

5. Helps in curing constipation.

7. Very effective for those who want to lose excess body weight.

8. It brings back the flexibility of the spine.

9. It tones and strengthens back muscles.

10. Bow Pose helps is stimulating reproductive organs.

11. Helpful as a stress reliever.

12. Gives relief to the back pain.

11. Helpful in curing menstruation disorder.

12. It improves the functions of the kidney and liver.

13. Bow Pose improves blood circulation.

14. It also improves the functioning of the pancreas and is beneficial in controlling diabetes.

15. It improves the function of the liver, small intestine, and big intestine.

16. Gives strength to ankles, thighs, groins, chest, and abdominal organs.

Bow Pose precautions and contraindications

People having the following conditions should not practice Bow Pose (Dhanurasana posture).

1. If they are suffering from high or low blood pressure.

2. If they are having a hernia

3. Pregnant women.

4. If the person has undergone any recent abdominal operation or surgery

5. If a person is suffering from any injury in the lower back, thighs, wrists, shoulders, or neck.

Always start doing yoga asana under the expert guidance of well trained and experienced yoga teacher. 

If you are suffering from any health issues then always consult your regular physician before you start doing this asana. 

Try to practice this asana in the morning time after you have cleared your bowels. Morning time is the preferred time but if you have to do this asana at any other time then make sure that you have had your meals at least 4 hours before you perform this asana. 

Do not do this asana immediately after eating or drinking anything.  

Frequently asked questions:

Q1. How to do Bow Pose?

Ans: The step by step procedure to do Bow Pose is described above in the article.

Q2. Is Bow Pose good for back pain?

Ans: Yes! Bow Pose is recommended for people who suffer from back pain, regular practice of this pose will definitely give relief from the back pain.

Q3. Can Bow Pose give relief from menstrual cramps?

Ans: Bow Pose is certainly good for menstrual cramps, make sure to practice this pose regularly if you suffer from menstrual disorders, but avoid doing this pose during the menstrual periods.


Bow pose (Dhanurasana posture) is a very beneficial asana if it is practiced regularly. It can help in curing many diseases of the body, particularly related to the abdominal area. 

It tones up and strengthens all abdominal organs and is very helpful in reducing excess body fat from the body. This asana is also very helpful in improving digestion and flexibility in the body.  

You may also like:

Share your experience of doing Bow pose (Dhanurasana posture) and let us know if you have any questions or comments regarding this Pose in the comments section below.

Leave a Reply