Dhanurasana, Sanskrit for bow (dhanur) posture (asana), is a back bending posture that stretches the abdominal muscles, the chest, shoulders, hip flexors and quadriceps.
It activates the manipura (solar plexus) chakra and samana, the energy that flows in the navel and abdominal region. Like many other backward bends, it strengthens the back muscles and stimulates the yang energy in us by facilitating blood flow to the head, the abdomen and the entire body. Balancing the body on the core by pulling the legs with the hands, the pose also strengthens the back of the thighs and the gluteous muscles. Dhanurasana also opens up the chest and shoulders. This can activate prana, the energy flowing at the heart center, and the anahata (heart) chakra.
Dhanurasana, bow pose
'Dhanurasana also opens up the chest and shoulders. This can activate prana, the energy flowing at the heart center, and the anahata (heart) chakra.'
Major Muscles at Work
1. Pectoralis major
2. Deltoids
3. Gluteus muscles
Benefits
By strengthening the back muscles, dhanurasana reinvigorates and improves the flexibility of the spine. Balancing the body on the core, the contact between the abdominal muscles and the floor massages the abdominal organs, encourages bowel movements and lessens symptoms of constipation, gas, acidity and indigestion. The stretching and contact of the lower abdomen on the floor also improves circulation to the reproductive glands and organs.
Contraindications
The posture exerts pressure on the abdominal muscles and should be avoided by individuals with conditions of hernia, appendicitis and acute stomach ulcer. Pregnant individuals, especially those in the second and third trimester, should avoid this posture as it adds pressure to the uterus and the abdomen.
Preparatory Poses
Dhanurasana stretches the abdominal muscles and contracts the back muscles vigorously. To ease into the pose, preparatory poses that stretch and strengthen similar muscle groups should be done prior. The following are some preparatory poses that can be done separately or consecutively depending on the level of the yoga practitioner and the yoga class type.
1. Salabasana (locust pose)
Steps:
- Lie down prone with the abdomen touching the floor.
- Make a fist with both hands and place the hands beside the hips.
- Close the legs together, tuck the toes in and raise the hips up. Place the fists underneath the body.
- Rest the pelvis on the arms, press the arms down towards the floor and lift the legs up as high as possible. Keep the chin on the floor.
- To come out of the pose, slowly lower the legs back to the floor. Release the hands back to the sides of the body.
2. Setu Bandha Sarvangasana (bridge pose)
Steps:
- Lie down supine with the face facing the ceiling.
- Bring the feet closer to the hips hips’ width apart. You can measure the width between the feet by straightening your arms and see if you can touch your ankles.
- Press down through your feet and raise your pelvis up as high as you can.
- Interlace your fingers and place the clasped hands underneath the body. Squeeze the shoulder blades together and press the arms down to lift up the pelvis, the lower, mid and upper back even higher.
- Unclasp the hands. Place the hands besides the hips and slowly rest the pelvis back onto the floor.
- Bend and hug the knees and massage the back by rocking the body in circular motion against the floor.
Steps to Approach Dhanurasana
1. Approach dhanurasana from the prone posture by lying down on the abdomen with the head facing the floor. Place the two hands besides the hips with the palms facing the ceiling. Maintain steady breaths.
2. Slowly bend the knees. Then bring the right hand to grab right ankle. Similarly, bring the left hand to grab the left ankle. Open up the chest by squeezing the shoulder blades together and bringing the shoulders back away from the ears. Maintain steady breaths.
3. Once ready, lift the thighs gently off the floors by lifting the chest and the legs up (for beginners, the thighs can also touch the floor).
4. As the hands hold the ankles firmly, push the legs backward to allow the chest to go even more upward towards the ceiling.
5. Maintain shallow and steady breaths and hold the posture for 5 counts (10 to 15 counts for experienced practitioners).
6. Slowly come out of the posture by releasing the hands from the ankles and rest the thighs and chest on the floor. Place the hands besides the chest or hips to rest for 3 to 5 breaths in a prone position.
7. For relaxation, gently bring the body up and back to prasarita balasana, the wide child posture. Come into the wide child pose by bending the knees and sitting on the feet with knees wider apart but feet touching. Lean the upper body forward and down towards the mat, hands stretched over the head, forehead and hands touch the floor for 5 breaths. Relax and return the breaths to normal and steady flow and rhythm.
Modifications
1. If the neck experiences unpleasant pressure in the dhanurasana, look straight at the eye level and refrain from looking up and overly stretching the neck muscles. However, if the neck muscles allow and there is no unpleasant pressure, the student can look up at the ceiling to allow a deeper stretch of the neck muscles and more extension of the spine.
2. If the student cannot touch the hands to the ankles, bring a yoga strap around the outside of the feet, ankles or lower shins and pull the strap towards to the head. Raise the chest and squeeze the shoulders blades the same way mentioned earlier in the steps to dhanurasana.
Variations
1. For a deeper stretch, hold the shins below the ankles to bring the chest and upper back closer to the feet and legs.
2. To massage the abdominal muscles, gently rock the body back and forth in the bow pose.
3. You can also rock to the right side and support the body on the right shoulder and right thigh. Rock the body back to the center and roll to the left side. Maintain the dhanurasana throughout the rotational movement.
Counter Posture(s)
Once the breath returns to normal speed and flow in the wide child pose, progress into a counter posture that relaxes the muscles previously contracted in dhanurasana to achieve balance. There are several counter postures available for different levels of practitioners and different yoga class types. Since dhanurasana is a backward bend, these counter postures are forward bends that neutralize and bring balance by enabling counter stretching and strengthening of the abdomen, chest, legs and back muscles.
1. Paschimottanasana (seated forward bend)
Steps to approach:
- Sit up straight and extend the legs perpendicular to the upper body.
- Inhale and raise the arms up. Lengthen the spine with a gentle anterior pelvic tilt.
- Exhale and bring the body forward. Try to touch the abdomen to the thighs.
- Grab the big toes and expand the chest, elbows and shoulders sideways. For flexible students, touch the head to the shin and elbows to the ground.
- Maintain steady breaths for 5 counts.
2. Gomukha (cow face, or at times referred to as “shoelace”) paschimonttanasana (seated forward bend)
Steps to approach:
- Sit up straight and cross the legs by placing the right knee on top of the left knee.
- Inhale and raise the arms up. Lengthen the spine with a gentle anterior pelvic tilt.
- Exhale and bring the body forward. Try to place the chin outside of the stacked knees.
- Touch the hands over the head on the floor.
- Maintain steady breaths for 5 counts.
- Approach the pose in the opposite side by placing the left knee on top of the right knee.
Variation:
- To enable spinal twisting, turn the upper body to the right side and approach the anjali mudra by placing the palms together. Touch the left elbow on the floor and look to the right side.
- Repeat the spinal twist by switching to the left side.
3. Ardha Baddha Padma Paschimotannasana (seated half bound lotus forward bend)
- Sit up straight and stretch the legs out perpendicular to the upper body.
- Place the right foot on top of the left thigh near the hip level, ideally close enough to let the heel touch the lower abdomen.
- Bring the right arm around the back to grab the right big toe.
- Inhale and raise the left arm up. Lengthen the spine with a gentle anterior pelvic tilt.
- Exhale and bring the body forward. Try to grab the left foot’s big toe.
- Expand the chest, elbows and shoulders sideways. For flexible students, touch the head to the shin and left elbow to the ground.
- Maintain steady breaths for 5 counts.
- Repeat the forward bend in the opposite side by placing the left foot on the right thigh.
Variation
- For flexible students, approach the forward bend in the full lotus posture, padmasana. Reach both arms over the head and try to touch the hands and forehead on the floor. Maintain the lotus position and turn the upper body to the right side and bend forward. Come back to the center and turn the upper body to the left side and bend forward.
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