Dhanurasana: Science-Backed Health Benefits of Practicing Bow Pose Regularly

Dhanurasana serves as the best pose to regain the aligned posture and corrective movements that lead to lasting changes.

Dhanurasana, or Bow Pose, is a dynamic backbend pose in yoga that provides strength, flexibility, and vitality to your body and mind. This asana opens the chest, stretches your entire frontal plane, and empowers the internal organs for better functioning. Practising dhanurasana consistently can help to improve the posture, increase energy and through the contraction in the abdomen, promote digestion. It is a wonderful pose for alleviating back pain and improving spinal health. This pose provides calmness and reduces anxious thoughts by stimulating the adrenal gland and improving oxygen flow. This asana is a blend of multiple benefits and a gateway to enhance overall health and wellness

Health Benefits of Dhanurasana Yoga Asana

Here are some of the science-backed health benefits of practicing Dhanurasana yoga pose daily:

Increases Spinal Flexibility

Dhanaurasana stretches and strengthens your spinal tissue, resulting in improved flexibility and a range of other motions, while decreasing the rigidity gained by a sedentary lifestyle and optimising overall posture.

Improves Digestion

In the Bow pose, by stretching the abdominal muscles, a gentle massage is provided to the internal organs that results in stimulating digestion, eliminating constipation, bloating, and sluggish digestive patterns.

Strengthening Back and Core Muscles

Practising Dhanurasana stimulates abdominal muscles by reducing back pain. Bow Pose builds strength, stability and provides endurance in the back and core muscles.

Opens the Chest and Shoulders

Bow pose opens up the chest muscles, ensuring the lungs increase their oxygen intake capacity, which stimulates respiratory functioning while reducing the impacts of poor posture.

Reduces Stress and Tiredness

Bow pose is also known as the energising pose for the body as it activates the adrenal glands to reduce cortisol hormones, while providing mental and emotional resilience.

Step-By-Step Process To Perform Dhanurasana Yoga Asana

How to perform Dhanurasana, or Bow Pose:

Lie down on your belly, touching the mat
Let your arms hang by your side, and your legs rest with hip-width apart
Rest your chin and forehead on the mat
Pull your heels with your hands towards your buttocks as close as possible
Make sure your legs are in the direction above your hips
Now, reach to the ankles and grip both of them
Inhale and lift your chest from the floor
Look ahead, pull your legs up and extend your thighs and upper body
Hold the pose for 15-30 seconds and take deep breaths
Exhale, only while lowering your chest and legs from the bow pose
After releasing the pose, relax your body in Makarasana (Crocodile Pose)

Posture is a key factor that plays a major role in our overall health. Poor posture has a range of physical and emotional repercussions, including spinal dysfunction, fatigue, poor digestion and possibly lowers self-confidence. Meanwhile, dhanurasana serves as the best pose to regain the aligned posture and corrective movements that lead to lasting change. The natural deep breath gives your body a state of well-being by reducing stress.

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