Dhanur Asana
I would be frank to really say that I had a very poor relationship with my back. Several years of stooping over a laptop had given me a backache, a dull pain that seemed to be a housemate. I did it all–ergonomics, spending money on chairs, heat pads, and even my old mattress. Nothing really stuck. It did not happen until I entered a yoga studio, in need of a change, that I found the pose that would actually make a difference: Dhanur Asana, Bow Pose. I was skeptical at first. Touching my stomach with my ankles and lying on it appeared to be closer to a party trick than physical therapy.
However, my teacher informed me that this was an ancient pose and it was a spinal powerhouse. She wasn’t wrong. One small study in the International Journal of Yoga in 2017 pointed at a regular routine of back-bending poses such as Dhanur Asana to have given a significant reduction of lower back pain and spinal flexibility improvement to study participants. Within only two weeks of regular exercise, I was not only free of pain but I felt taller, more relaxed and full of energy in a manner that I had not experienced in years. I would like to take you through the reasons as to why this pose is so great and how you can perform it safely.
What is Dhanur Asana, Anyway?
Let’s break it down simply. Dhanur Asana is Sanskrit in name. Dhanur or bow and Asana or the seat. When you enter the position, your body takes the shape of a bow which is curved and your arms are the bowstring. It is a traditional backbend which is the part of Hatha and Vinyasa yoga classes.
But it is much more than that, it is a stretch. It is an active working of your whole posterior chain–the muscles that run up your backside, all the way along, that is, between head and heels. It is a strong opponent of the forward-hunching position that our modern lives push us into and poses a great antidote to our desk-bound culture.
The 6 Awesome Benefits of Bow Pose Why You’ll Fall in Love with Bow Pose.
When I first performed Dhanur Asana the right way I got a powerful feeling of warmth and energy that I can only describe as an internal shower. These are both short-term and long-term advantages.
It is a Superhero to the Spine: Here is the one. The posture gives a profound stretch of your spine that is in a controlled manner and reaches the entire length of the spine making it more flexible and mobile. It also assists in feeding the spinal discs through the circulation enhancement which can be a game changer in the treatment and prevention of chronic back pains.
Open Your Heart, Figuratively and Literally: Dhanur Asana is an opener of the chest which is a champion. It works against flattened shoulders and a distorted chest, promoting improved and deep breathing. Psychologically, it is a wide-open, open-heart stance that has been known to be revitalizing and may even be used to counteract stress or a little anxiety.
Fire Up Your Core and Glutes: This is no backbend sit-up. You need to use your glutes and core muscles to pull yourself up to the position. It is an excellent means of reinforcing these neglected areas that are vital in complete stability and posture.
Stimulate Your Digestion: This pose is very beneficial because it massages the internal organs in your abdomen, such as the liver, kidneys and the intestinal organs. This stimulation is useful in enhancing digestion, relieving constipation, and getting the metabolism moving.
A Natural Energy Drink (Without the Crash): When your afternoon is dragging, it is time to have a round of Dhanur Asana, not another cup of coffee. Deep back bending with intense breathing is out of this world, refreshing, and combats any feeling of tiredness and refreshes the body and mind.
Exercise Your Shoulders and Legs: To be able to hold onto the ankles, you need muscles and flexibility in both shoulder and quadriceps. Through practice, you will find that these parts will get stronger and more defined.
Your Sequential Guide to an Ideal Dhanur Asana.
I recall my initial clumsy move. It was far from graceful! And patience and these things will bring you there.
Get low: When you are on your back, flat and on a comfortable yoga mat. Make sure that your legs are at a hip distance and your palms are facing up. Take some time to rest and have a deep breath.
Bend Your Knees: Bend your knees so that you touch your heels as close as possible to your glutes. Bring your hands behind you to hold on to the ankle exteriors. In case you are unable to touch your ankles, put a strap of your ankles and grab the ends of the straps- this is a fantastic adjustment!
The Big Lift: When you are breathing in deep, squeeze your ankles in your hands. This pressure is key! At the same time, raise your chest and thighs up off the ground. The bow-shaped is what is created by the resistance between your hands and feet.
Find Your Shape: Look right ahead of you, and make your neck stay in a safe and neutral position. Keep your knees not more than hip-width. Throughout the front of your body, you are supposed to have a deep stretch and a strong involvement in your back and glutes.
Breathe and Hold: Relax in the position with 4-5 complete full breaths. Don’t hold your breath! On the inhalation, attempt to raise a bit higher. As you breathe in and out loosen the jaw or face.
Relaxation: Collectively breathing out, lower your chest and thighs gradually and cautiously on the mat. Let go of your ankles and open up your legs and lay your head to the side. Have a rest at this position to experience the effects.
Mistakes I Made So You Don’t Have To.
Making mistakes was a massive aspect of my practice. Here’s what to watch out for:
The Knee Splay: Spreading your knees is not effective in the backbend and may place undue stress in your lower back. Keep those knees in!
Yanking with Your Arms: The lift does not come either by pulling with your arms. It is an act of pushing your feet with your hands and pushing your back and glute muscles.
Neck Popping: Do Not throw your head back. This squashes your cervical spine. You have to keep your head forward and your neck straight.
Holding Your Breath: It is a habitual response to exercise. Always remember to breathe deeply to help energize the stretch, as well as, relax your nervous system.
Is Dhanur Asana Safe for You? Important Precautions
Dhanur Asana is an amazing pose though not something everyone can do. This pose or practice should be avoided unless directed by a competent instructor in the event that you:
High or low blood pressure
Migraine or severe headache
Acute or long-standing trauma of the neck, back, shoulders or knees.
Hernia or peptic ulcers
Pregnancy
Never, never, never listen to your body. Pain is a signal to stop. It is one thing to be uncomfortable, but quite another to be sharp, shooting.
My Alternatives to Shake up Things.
After getting used to the common pose, you may delve into these variations and have fun with it.
Rocking Bow: As you hold the pose, you can provide yourself with a gentle rocking movement, forward on the breathing in, and back on the breathing out. It is a beautiful abdominal massage.
Parsva Dhanurasana (Side Bow Pose): Having reached the full pose, roll to your right side and then to your left side balancing a breath on each side. This contributes a lovely side twist.
Woven into Your Life: Dhanur Asana.
It does not require an entire 90-minute practice to experience the benefits. I tend to make a series or two of Dhanur Asana at the beginning of the day to stretch my spine, or as an afternoon pick-me-up. It complements all other heart-openers such as Camel Pose (Ustrasana) or counter-poses such as Child Pose (Balasana).
Ask Us! Your Dhanur Asana FAQs.
Q1: I am not able to touch my ankles in Dhanur Asana. What should I do?
A: No problem at all! This is very common. Put on a yoga strap or a resistance band around your ankles. Grasp the ends of the strap. This enables you to do the backbend without using your shoulder or quad range.
Q2: What is the duration of Bow Pose?
A: Begin by taking 3-4 deep breaths that could be approximately 15-20 seconds. Once in strength and easy, you may begin to hold as long as 30 seconds, or the entire minute.
Q3: Have you ever lost belly fat with Dhanur Asana?
A: Although no exercise spot exercises off the fat, Dhanur Asana is an excellent part of a weight management plan. It makes the core stronger, enhances metabolism and activates the abdominal organs that all would bring a healthier and more toned midsurface with time.
Q4: I experience pinching of my lower back. What am I doing wrong?
A: This normally would imply that you are compressing your lumbar spine rather than producing a long straight curve. Lift your chest and thighs together, and tighten up your glutes more, to back your lower back. It is also an indicator that one should avoid going so deep into the pose.
Q5: What is the most appropriate time of the day to practice this asana?
A: Morning is great, it makes you get the energy to go through the day. Do not practice immediately after a large meal, allow at least 3-4 hours. It will also suit many to have a mild evening practice, but in case you are too active, calm down by poses of forward folds before bed.
One of the most appropriate choices that I have made in both a physical and mental sense was to embrace Dhanur Asana. It showed me that strength and flexibility are not diametrically opposite to each other, rather they are married members. Roll your mat, then, be patient with your body, and experience with your own hand the magic of the bow, the magic, which, about the back, is back-loving.