Chapters (4)

How to do Dhanurasana (Bow Pose) and variation

Yoga & You · 1:18

In this practice

Key teachings

Proper alignment in foundational poses
Understanding the benefits of specific asanas
Progressive practice with variations

Ideal for

Individuals seeking core and back strengthening
Those interested in improving digestion and metabolism
Practitioners working on backbends and flexibility
Anyone looking for a detailed pose instruction

Lesson

Instructions

Dhanurasana is very effective in weight loss program. It is a basic posture of Hatha yoga. In

this exercise our body pose look like the shape of the Dhanush (bow). So it is called as

Dhanurasana in Sanskrit. It helps to reduce belly fat fast. It Strengthens ankles, thighs,

groins, chest and abdominal organs and spinal cord.

A Ventuno Production

Steps

Dhanurasana (Bow Pose)
Dhanurasana Variation (feet to shoulders)

Benefits

Aids in weight loss and reduces belly fat
Strengthens ankles, thighs, groins, chest, abdominal organs, and spinal cord
Massages the liver, aiding digestion and metabolism
Overcomes lethargy and boosts energy
Supports kidney health

Hatha Dhanurasana Bow Pose Hatha Yoga Asana

Transcript

Today we'll see how to do dhanarasana. First lie down on your stomach. Exhale. Bend your knees and hold the ankles with your hands. While inhaling raise the thighs, head and chest as high as possible. Try to maintain the weight of your body on the lower abdomen. Join the ankles. Look upward and breathe normally. Maintain this position as long as you can hold and slowly come back to the original position. Once you master this position, you can also try a variation by bringing your feet towards your shoulders and arching your head and shoulders backwards. This ensures that you stretch even more. Benefits of dhanarasa. Helps to shed and burn fat and helps in weight loss. Very useful for overcoming lethargi. Strengthens the back and abdominal muscles. Massages the liver which in turn aids digestion. Helps people with kidney disorders. [Music]

Practice summary

Level: intermediate
Duration: 2 minutes
Equipment: yoga mat
Target areas: abdomenbackthighsankleschestspinal cord
Energy: energizing

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