All About Bow Pose (Dhanurasana): Shoot Your Shot With This Again-bending Yoga Pose

Many individuals are drawn to yoga for its myriad well being advantages. Others discover satisfaction in bettering flexibility, and creating enjoyable and fascinating shapes with their our bodies. Dhanurasana, or Bow Pose, is a specific pose that may be spectacular, difficult, and satisfying suddenly.

Dhanurasana comes from the Sanskrit phrase for “bow” as the entire physique is bent into the form of an archer’s bow. It’s a kind of yoga poses which may look intimidating for people who find themselves new to yoga.

However after studying our in-depth pose breakdown right here, you’ll discover that Dhanurasana is a superb pose to discover in your yoga observe.

Moreover, if you’re an skilled yogi or yoga instructor, we’ve offered some illuminating anatomical data to assist deepen your understanding of Bow Pose.

Anatomy of Bow Pose: A Full Physique Asana

If Dhanurasana seems to be like a powerful yoga pose to you — that’s as a result of it’s! For brand new yoga college students, Bow Pose seems like a problem as a result of so many alternative muscle tissues teams are engaged suddenly, some working and a few stretching. Right here’s a short have a look at what’s actually occurring in Bow Pose:

Working Muscle tissues

• Again muscle tissues (backbone extensors and the QL muscle within the low again) interact to elevate your higher torso and lengthen your backbone.
• Hamstrings activate to bend your knees in the direction of your glutes.
• Glutes interact to increase the hips.
• Muscle tissues on the again facet of the decrease leg (calf muscle and soleus) work to level the ft
• Muscle tissues on the again of the shoulders draw the shoulder blades collectively, and together with the triceps work to increase the arms and elevate the legs.

Muscle tissues that Lengthen

• Hip flexors lengthen as you carry your physique right into a curved bow form.
• All muscle tissues on the entrance of the higher torso stretch as your chest opens.
• Core muscle tissues (rectus abdominus, inner and exterior obliques) lengthen deeply the upper you elevate your higher physique up off the ground.
• Muscle tissues on the entrance of the decrease leg lengthen as you level your ft.
• Entrance of the thigh (quadriceps) lengthen as you bend your knees and convey your ft in the direction of your glutes.

Clearly, Bow Pose is a sophisticated and intense pose, which is strictly why you must give it a attempt!

Why do you have to embody Dhanurasana (Bow Pose) in your yoga observe?

Like many yoga poses, Bow Pose affords many constructive results for each your physique and your thoughts. Bow Pose strengthens not solely the again, however tones many different muscle teams as properly. Sustaining energy in your again, glutes, and hamstrings is crucial to sustaining optimum posture. Concurrently, giving your deep hip flexors a superb stretch can assist relieve again ache.

Listed here are a pair particular bodily advantages of working towards Dhanurasana.

Higher Again Well being

One of many biggest outcomes from often working towards this yoga pose is to maintain your again in optimum well being. Since Bow Pose strengthens each the again and belly muscle tissues, it helps enhance posture. That is essential, contemplating how many people undergo from antagonistic results of a sedentary life-style.

For instance, while you spend hours at a time seated at a desk in entrance of a pc, you’ve doubtless skilled hunched shoulders, stiffness, and decrease again ache. As a chest opener, Bow Pose counteracts the slouching impact of sitting at a desk. It additionally lengthens the entrance physique, particularly the hip flexors which may develop into tight and weak after lengthy intervals of sitting.

As with different backbends, Dhanurasana emphasizes spinal extension. It strengthens the backbone extensors as you elevate your higher physique up off of the mat. By protecting your again and backbone sturdy, you enhance your spinal mobility and assist forestall future damage.

Eases Menstrual Discomfort

One other presumably shocking perk of Dhanurasana is that it might probably lower length and severity of menstrual cramps. Stretching the belly muscle tissues relieves stress on the reproductive organs and will increase blood circulation to the pelvic area.

A number of research present the soothing results of stretching in relation to menstrual discomfort. In a single group, individuals reported a marked lower in interval ache after performing belly stretches. In one other related examine, stretching the belly muscle tissues proved simply as efficient in decreasing interval ache as taking anti-inflammatory medicine.

In fact, one other well-known consequence of working towards yoga basically is discount of pressure, which is advantageous when coping with any sort of bodily ache!

Different Advantages of Bow Pose

If again ache and menstrual cramps aren’t a priority for you, there are nonetheless many different worthwhile causes so as to add Dhanurasana into your yoga circulation. Outcomes from working towards Bow Pose embody:

• Higher digestion by means of massaging belly organs
• Stronger hamstrings and glutes
• Improved total flexibility and mobility 
• Stronger core
• Toned leg and arm muscle tissues
• Much less fatigue by means of stimulating adrenal glands
• Elevated focus and steadiness

do Bow Pose (Dhanurasana)

Now that you’re accustomed to the intention and motivation of this backbend, you’re able to attempt it! Right here’s how:

1. Start in Crocodile Pose, mendacity flat in a susceptible place in your yoga mat together with your legs at a hip distance. Fold your arms and stack your forearms beneath your head, making a shelf in your brow.
2. Relaxation your brow in your arms and take just a few deep breaths, bringing your consideration to your again physique.
3. Now, bend your knees and convey your ft as shut as you may to your glutes.
4. Attain your proper arm again and seize maintain of your proper ankle. Ensure that your arm is in inner rotation as you attain again, with the again of your hand going through out.
5. Do the identical in your different facet, reaching your left arm again to seize maintain of your left ankle.

1. Pull your low stomach in and as much as interact the deepest a part of your core. This can assist shield and stabilize your lumbar backbone.
2. Now, press your decrease legs again into your arms. Raise your higher torso off the ground as your arms straighten.
3. Hold your head aligned together with your backbone, wanting straight forward.
4. Squeeze your shoulder blades collectively and really feel your chest open.
5. With a agency grip in your outer ankles, really feel as if you might be kicking your decrease legs into your arms, creating resistance. You must really feel a stretch within the entrance of your shoulders.
6. Hold attempting to elevate your decrease physique up off of the ground as you steadiness in your decrease stomach, creating the form of an archer’s bow. Hold your gaze ahead.
7. When you may elevate no greater, maintain your Bow Pose for just a few seconds, then gently decrease your legs and higher physique to your mat.
8. Rigorously launch your ankles and prolong your legs, returning to Crocodile Pose.
9. Mindfully take just a few breaths to chill out all of the muscle tissues of your again.

In case you choose a visible demonstration, try this fast Bow Pose tutorial:

Alignment Professional-Suggestions and Instructing Cues 

In case you are a yoga instructor, or a star yoga scholar trying to enhance your type, listed here are some necessary factors to bear in mind:

• Legs must be aligned with knees hip-width aside. If the knees are too shut collectively, it could trigger ache within the low again.
• Seize maintain of the ankles slightly than the ft, to make certain your arms don’t slip.
• Use inner rotation as you attain your arms again, palms going through in.
• Keep away from exterior rotation of the legs to stop ache or pulling within the knees; while you bend your knees, your kneecaps must be pointing down and behind you, slightly than out to the perimeters.

Contraindications of Dhanurasana

Bow Pose requires full physique engagement and could be intense. For that reason, it won’t be secure for everybody to observe. In case you are experiencing any of the next medical circumstances, it’s greatest to skip Bow Pose for now and go for a extra light backbend:

• Neck, again, or spinal damage 
• Latest belly damage or surgical procedure 
• Irregular blood stress (excessive or low) 
• Headache, migraine
• Being pregnant
• Continual low again ache
• Hernia

Modifications 

Though Bow Pose is taken into account an intermediate yoga pose, that doesn’t imply you may’t give it a attempt as a newbie! Utilizing props is a secure and easy solution to introduce a brand new pose into your observe.

To make your Bow Pose a bit extra comfy, use a folded blanket underneath your thighs to assist in giving your legs just a little preparatory elevate off of the ground. You additionally may use a blanket beneath your self to cushion the pubic bone.

One other technique to make Dhanurasana extra accessible to you is to make use of a yoga strap. When you have tight leg muscle tissues and are unable to seize maintain of your ankles, you may loop a yoga strap across the tops of your ft. Seize the ends of the strap as near your legs as attainable so your arms are straight, and elevate by means of your higher again.

Variations of Bow Pose

Irrespective of the place you might be in your yoga journey, there are a lot of variations of Dhanurasana (Bow Pose) to develop your expertise of this pose.

Half Bow Pose

Do this beginner-friendly variation working with just one leg.

1. Start mendacity in your stomach together with your legs hip width aside, as you’ll for normal Bow Pose.
2. Come onto your forearms, lifting your head, shoulders, and chest off of the ground.
3. Bend your proper knee and attain your proper arm again. Seize your proper ankle.
4. Apply the identical alignment and muscle engagement as detailed within the directions for Bow Pose.
5. Really feel the fitting facet of your physique open and lengthen, and maintain your Half Bow for a number of breaths.
6. Launch your proper foot gently to the ground, and return to Crocodile Pose.
7. If you end up prepared, attempt Half Bow Pose in your left facet.

Aspect Bow Pose

In case you’re having bother getting a lot elevate off of the ground, you may observe the archer’s bow form whereas mendacity in your facet. Even when you’ve got a stable bow pose in your yoga observe, this is usually a enjoyable variation to alter issues up!

1. Observe the step-by-step directions to carry your self into your fullest expression of Dhanurasana.
2. Take an inhale, and as you breathe out, dip your proper shoulder down and gently roll your self onto your proper facet.
3. Maintain the form of your physique, mendacity in your proper facet.
4. After just a few breaths, launch your ankles and return to your stomach.
5. Repeat Aspect Bow Pose in your different facet, starting with common Dhanurasana, then rolling over onto your left facet.

Full bow pose

In case you are a fan of deep backbends, this superior model is a superb objective to level-up your Dhanurasana and expertise a deeper stretch in your entrance physique.

1. Start as you’ll in common Bow Pose, knees hip-width aside as you bend your legs to carry your ft in the direction of your glutes.
2. Attain your proper arm again, this time with exterior rotation — your palm going through away out of your physique.
3. Seize onto the outer fringe of your proper foot.
4. Repeat with the left arm reaching again and holding onto the left foot.
5. With each ft in your arms, begin to elevate your legs greater as you carry your arms up and behind you.
6. Hold your elbows barely bent, making an open oval form together with your legs and arms linked.
7. If you end up able to exit the pose, bend your legs and arms to decrease them down a bit, then launch your ft gently and return all of your limbs to your mat.

Preparatory Poses to Heat-up: 

When working towards a backbend like Bow Pose, it’s crucial that you just heat up particular muscle teams that might be working or lengthening, so as to forestall damage. Listed here are some preparatory poses you need to use to organize your physique for Dhanurasa.

Cat/Cow

Heat up your backbone with just a few rounds of Cat/Cow stretch.

1. Start on all fours in a Desk High place.
2. Inhale to Cow Pose: drop your stomach, tilt your sit bones in the direction of the sky, squeeze your shoulder blades collectively, and elevate your chin barely.
3. Exhale to Cat Pose: spherical by means of your entire backbone, tuck your tailbone, unfold your shoulder blades extensive aside, and decrease your chin in the direction of your chest.
4. Transfer by means of just a few rounds of Cat/Cow, following your breath.

Cobra Pose

Cobra Pose will assist open your higher again and chest in preparation for Bow Pose.

1. Start in a susceptible place, mendacity flat in your stomach together with your legs separated a hip-width distance.
2. Deliver your arms beneath your shoulders.
3. Press the tops of your ft into your mat so your leg muscle tissues are lively.
4. Press your arms into the ground and maintain your elbows near your physique as you elevate your head and chest off the ground.
5. Maintain for five or so breaths, then launch again right down to your stomach.

Locust Pose

Locust Pose is the subsequent step in warming up your again, each lengthening the backbone and strengthening the backbone extensors to assist put together you for Dhanurasana.

1. Start mendacity in your stomach with the tops of your ft on the ground and your legs at a hip-width distance.
2. Deliver your arms beneath your shoulders.
3. Come right into a Child Cobra, lifting your head, chest, and shoulders off of the mat.
4. Attain your arms behind you and interlace your fingers, making one fist.
5. Straighten your arms as a lot as you may as you squeeze your glutes, interact your leg muscle tissues, and elevate your legs off the ground.
6. Attain your one fist again in the direction of your ft and squeeze your huge toes collectively.
7. Maintain for five or so breaths, then launch again right down to your stomach and let your total physique chill out.

Low Lunge with Quad Stretch

Observe Low Lunge with an added quad stretch to get your decrease physique prepared for Dhanurasana.

1. From a kneeling place, carry your left leg ahead and plant your foot, protecting your proper knee grounded into your mat.
2. Sq. off your hips, drawing your left hip again and proper hip ahead.
3. Deliver your arms to the ground, framing your proper meals.
4. Press your tailbone ahead and down, sinking your hips towards the ground.
5. Bend your proper knee, bringing your foot in the direction of your glutes.
6. Hold your left hand panted to the within of your proper foot. Attain your proper arm again and grab your proper foot.
7. Gently squeeze your proper foot in the direction of your glutes to stretch your quad muscle.
8. Maintain for just a few deep breaths, then launch your foot and proper hand again to your mat.
9. Transfer by means of Desk High and return to a kneeling place.
10. Repeat your Low Lunge and quad stretch in your different facet, taking your proper leg ahead and stretching your left leg.

Counter Poses to Observe After Bow Pose

After such an intense backbend, it’s necessary to let your again muscle tissues stretch and chill out. Listed here are a pair postures that can really feel nice in your physique after Dhanurasana.

Youngster’s pose

Youngster’s pose will stretch the your again muscle tissues and launch your glutes.

1. Start in a kneeling place, sitting in your heels.
2. Separate your knees a bit to depart area for the stomach.
3. Place your arms to the mat, palms going through down and attain your arms ahead.
4. Deliver your brow gently to the ground.
5. Hold reaching your tailbone again in the direction of your heels and breathe deeply.
6. If you end up prepared, stroll your arms again in in the direction of your legs to sit down your self upright.

Supine Knees to Chest

This straightforward, straightforward stretch will assist gently neutralize your backbone after a backbend.

1. Start mendacity flat in your again.
2. Deliver each knees in and place one hand on prime of every shin.
3. Gently squeeze your knees in in the direction of your chest.
4. Maintain for just a few breaths, the mindfully launch and prolong your legs alongside your yoga mat, arriving in Savasana.

Widespread Questions on Bow Pose