What Are the Health Benefits of Dhanurasana

Step-by-Step Guide to Dhanurasana (Bow Pose)

step-by-step guide on performing Dhanurasana (Bow Pose) along with modifications and variations:

1. Preparation:

• Lie flat on your stomach (prone position) on your yoga mat.

• Relax your body, placing your arms alongside your torso and forehead on the mat.

2. Bending the Knees:

• Bend your knees, bringing them close to your hips.

• Ensure your feet are hip-width apart and your ankles are aligned.

3. Positioning for the Bow:

• Inhale deeply and lift your chest off the ground.

• Reach your arms back, bending your elbows and holding your ankles firmly with your hands.

• Keep your gaze forward and your neck in a neutral position.

4. The Bow Pose:

• Exhale slowly and lift your thighs away from the ground while simultaneously pulling your ankles.

• Feel the stretch in your abdomen and lift your chest higher, creating tension in your body like a taut bowstring.

• Hold the pose for 20-30 seconds while maintaining steady breathing.

5. Exiting the Pose:

• Gently release the ankles, exhaling as you lower your legs and chest back to the floor.

• Extend your arms forward and rest your forehead on the mat in a relaxed position.

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