Know your asana- DHANURASANA

Dhanurasana resembles an archer’s bow. This posture encourages a powerful stretch along the front of the body and a deep opening at the heart center, helping us cultivate an attitude of fearlessness and grace.

What is so special about Dhanurasana?

The bow posture is a great asana for the spine and it ensure blood circulation in all the spinal nerves. A strong core  depends on a strong back. And, this asana is great for spine strength and flexibility.


The asana stimulates the solar plexus i.e. Manipura Chakra. Swami Sivananda has said that a person with a balanced Manipura chakra “will not be touched by any disease. His or her will and strength are amazing.”  A strong and active Manipura Chakra greatly supports good health and assists us in overcoming many illnesses. When the energy of this Chakra flows freely, the effect is like that of a power station, constantly supplying vitality – bestowing balance and strength.

Benefits of  Dhanurasana

  1. Spinal benefits: this asana strengthens the whole spinal column especially the lower back. There is optimal blood circulation in the spinal nerves. Also, it helps us stand tall, that is, there is no hunching in our posture.
  2. Abdominal toner: as the abdomen and obliques are stretched, it helps in burning the fat around the abs and helps in strengthening the core.
  3. Good for lethargy: Bow pose is very useful for overcoming lethargy. It works directly on the solar plexus at the navel region, which is a large sympathetic nervous centre. These nerves facilitate better efficiency, which in turn leads to improved functioning of vital organs such as digestive, eliminative and reproductive.
  4. Massages the abdominal organs: thus, their functioning becomes efficient and the insulin in the body is balanced.
  5. Improved flexibility
  6. Opens the shoulders and heart center: which helps in keeping  torso straight. And, an open heart center helps us release emotional stress and brings more harmony in our relationships.
  7. Blood cleansing: Since, it helps to flush blood to the entire body as well as various organs. Therefore, to a greater extent, it works as cleansing process.
  8. Strengthener: Bow pose strengthens your shoulders, arms, neck, abdomen, back, thighs & hamstring muscles.


Stretch your thigh and torso upwards.


Avoid incase of slip disc, spine injuries and abdominal surgery.

Love this posture! As this is extremely beneficial and uplifting. Every asana opens our body, relaxes the mind. A good yoga practice is diverse and works on every part of the body. 🙂

Let’s go try some variations too!

Iti Jain

Alternative Text

Total Yoga

Total Yoga is a balanced style of Yoga that focuses on Fitness training and Mindfulness practice equally.



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