Bow Pose: Its Holistic Benefits

4 min read

Dhanurasana, or Bow Pose, resembles an archer’s bow: the arms are the string linking the torso and legs into a bow. Like an archer’s bow, a torcher’s may look intimidating, but with practice, it empowers us to be vulnerable and archer our fears.

This pose helps us release stress and counteract the effects of poor posture/slouching.


Exhale to bend your knees and reach your arms back, holding your ankles or lower legs. Exhale and bend your knees. Reach your arms back and hold your lower legs or ankles (start with thumbs down, keeping the outside of your feet, and as you progress, grab the inner ankles while externally rotating your shoulder).

As you inhale, lift your chest and reach your sternum towards the sky. Slide your shoulder blades down and toward each other while pulling your legs back and up into your arms, “stringing the Bow.” Exhale and press your ankles to your hands.

Suppose you have trouble breathing; lower” your body closer “to the ground. Lower the body to the floor if breathing is hard. Lift your chest and legs higher if you can and are able to breathe easily. Keep your pubic bone pointed toward the floor. This will prevent strain on your lower spine.

Continue taking deep breaths while keeping your head aligned with your spine. As you exhale, bring your chest and legs to the floor. Relax your ankles by wiping them with the windshield or sitting in a Child’s Pose.

Avoid this pose if you’re pregnant, have high pressure, neck pain, a hernia or migrainChild’st problems, or recently had abdominal surgery.

Here are some holistic benefits of Bow Pose.

Reduces Stress and Anxiety

Bow Pose is a massage that targets the adrenal glands – two triangular organs on top of each kidney. Logically, the glands that control the stress response, as well as hormones such as adrenaline and cortisol, and regulate the stress response, would be beneficial to the mind and body.

Reduced anxiety and stress also improve mental concentration and determination.

Better Posture

Bow Pose is a full-body exercise that strengthens and stretches the arms, legs, back, chest, abdomen, and hips. It also stretches the thighs and ankles.

Flexing the spine increases circulation and strengthens its entire length. Toning muscles and cultivating a supple and healthy spine can improve internal balance and harmony and improve posture.

Cultivates Breathing

Bow Pose has a great deal of benefits for your respiratory system. The lungs can expand by opening the rib cage, which relieves breathing issues and illnesses such as asthma or bronchitis.

This pose opens up the diaphragm and shoulder joints, which improves respiratory conditions, reduces stress and anxiety, and relieves fatigue. Increased circulation also promotes oxygen intake and carbon dioxide release, which reduces stress and anxiety.

Maintains a healthy body and keeps things running smoothly

Bow Pose helps to reduce belly fat by heating and strengthening the body. It can also regulate diabetes as it tones your pancreas, which secretes insulin and glucagon to balance blood sugar.

Bow Pose is also shown to ease menstrual discomfort. It aids digestion by massaging the large and small intestines, the liver, the kidneys, and the spleen. It also helps to alleviate stomach tension and increase blood flow, oxygen, and elimination.

Manipura Chakra Stimulation

Bow Pose is a connection to the solar plexus. This complex part of the sympathetic nervous system radiates out from the pit of your stomach at the navel area.

Solar plexus chakra, or manipuracharka, is the center of willpower. It’s also linked to self-esteem and confidence. The seat of digestion fire regulates the pancreas. This pose may be triggering to individuals who have a history of trauma or fear of vulnerability.

A healthy manipura is linked to the ability to make informed decisions and act consciously rather than reacting mindlessly.

Bow Pose is a way to strengthen and supple so that our manifestations will be released into the universe with ease and reach our target.

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