Dhanurasana - Bow Pose

Dhanurasana is such a wonderful pose full of many benefits. I wonder why I don't do it more often.  


Bow pose is the perfect metaphor for life, if there is too much tension in the bow it will break, if there isn't enough tension, there won't be enough force for the arrow to fly.  Like life, it is all about balance, we need to find the right amount of effort to gain the benefits of the pose without bringing harm to ourselves.

Benefits of Bow Pose



  • Relieves stress

  • Improves posture

  • Relives fatigue - it works directly with the solar plexus and naval, which is a large sympathetic nervous centre. These nerves promote better efficiency, which in turn enhances the functioning of all the vital organs.


  • Strengthens and rejuvenate the spine

  • Strengthens the abdominal muscles

  • Helps reduce belly fat with regular practice

  • Strengthens the ankles, thighs, groins and chest

  • Opens up the chest, neck and shoulders


  • Stimulating reproductive organs

  • Relieves menstrual discomfort

  • Relieves conspitation

  • Helpful for people with renal disorder

  • Improves digestion and appetite

  • Improves circulation

Contraindications & Cautions

  • Do not practice this pose if you are pregnant, have hernia, ulcer or any other stomach ailments.

  • Do not practice this pose if you are experiencing severe back pain or sciatia.

  • Do not practice bow if you have heart problems as the diaphram moves up towards the heart.

  • Be mindful in this pose if you have high blood pressure - Be gentle and don't lift to high.


When you first move into the dhanurasana you will most likely feel your weight on the lower abdominals and hips. You then want to try and move fully onto your belly, try and breathe into the chest to avoid rocking back and forth.

Try and keep your knees hip width apart but don't force the knees towards each other if it hurts, allow your body to open up in its own time.

Emma Costelllo


Tel: 087-212-4644