This is the latest article in our yoga central series and today we will be looking at a pose known as bow pose or Dhanurasana. We will look at how to properly carry out the pose, the benefits you can get from it and anything that you need to consider before beginning. Please read the entire article before trying the pose.

How to Carry Out the Pose

We have put together instructions on how to carry out the pose correctly however there are also a number of modifications that can be done to make the pose easier as well as deeper. These modifications will be found lower in the article.

1. Start this pose by lying flat on your stomach with your hands flat by your sides with the palms facing upwards. On an exhale lift the legs and bend them backwards. You should bring your feet as close to your bottom as you can. You should now reach back with your hands and hold on to your ankles, make sure you do not hold the feet. You should also ensure that your knees are hip width apart and no wider.

2. Now you should take a deep inhale and move your heels away from your bottom, at the same time you should lift your heels off the ground. Doing this will cause the head and upper body to come off the floor. You should make sure your hips are anchored against the floor but make sure you keep your lower back relaxed.

3. Continue to life the heels and thighs as much as possible. At the same time you should make sure your shoulder blades are pressed firmly against your back and that your shoulder are relaxed and away from the ears. Keep the face soft and gaze forward.

4. While you are in this position your belly will be pressed against the floor and so you may find it difficult to breathe. If this is the case remember to focus on your breathing and to breathe more into your lower back rather than your stomach.

5. Hold this pose for between 20 and 30 seconds. As you exhale release and lie flat on the ground again. Relax for a short time and then repeat the exercise 2 or 3 times.

Tips and Precautions

There are certain conditions that you may have that could be contraindicated by this exercise and those include migraines, insomnia and high or low blood pressure. In addition you should avoid this position if you have any serious back or neck injuries.

If it is not possible for you to hold your ankles then you can wrap a strap around the ankles and then you can hold the ends of the strap. It is a good idea to loop the strap around your hands to bring about a natural traction.

If you would like to increase the challenge with bow pose then you can put your thighs, knees and feet together rather than keeping them hip width apart.

Benefits and Focus

This pose focuses on a large number of areas of the body and they include the thighs, groins, stomach, chest, spine, shoulders and neck which suggests there could be significant benefits. People will find that this pose can help to strengthen the back muscles as well as improve their posture. This pose is also thought to stimulate the organs in the abdomen and the neck.

Therapeutically there are a number of conditions that could significantly benefit from this exercise and they include constipation, mild back pain, fatigue, anxiety, menstrual pain and respiratory problems like asthma.