Dhanurasana or the Bow Pose is an asana that resembles a stringed bow. It is a perfect back stretching exercise. The pose is a beginner level Vinyasa yoga asana. Practice it in the morning on an empty stomach and hold the pose for at least 15 to 30 seconds.
Dhanurasana helps in overcoming lethargy. The pose keeps you balanced when you are tired or hyperactive. It opens up your chest, neck, and shoulders.
- Lie flat on your stomach, keeping your feet hip-width apart and your arms beside your body.
- Now, gently fold your knees and hold your ankles.
- Inhale, and lift your chest and legs off the ground. Pull your legs back.
- Look straight and keep your face stress-free. A smile should help.
- Hold the pose as you concentrate on breathing. Your body should be as taut as a bow.
- As you get comfortable in the pose, breathe long and deep.
- About 15-20 seconds later, exhale and release the pose.
This asana should not be practiced if you suffer from a hernia, high or low blood pressure, pain in the lower back, migraines, headaches, neck injuries, or if you have had an abdominal surgery recently.