The Bow (Dhanurasana)

The Bow is a very invigorating and exhilarating pose raising both halves of the body at once, combining the movement of the Cobra pose (Bhujangasana) and the Locust pose (Salabhasana). In this posture the hands are used like a bow-string to pull the head, trunk and legs up, while the body rests on the abdomen. The Bow gives a full backward bend to the whole spine and muscles of the back, from the neck to the lower back. The Bow pose works all parts of the back simultaneously. As a counter pose the Plough (Halasana) and the Forward Bend (Paschimottanasana) can be practiced.

This asana maintains the elasticity of the spine, strengthens the abdominal muscles, tones and massages the abdominal organs. Balancing the weight of the body on the abdomen reduces abdominal fat and keeps the digestive and reproductive systems healthy. The alternating stretching and releasing of the abdominal muscles increases blood flow to this area and aids digestive disorders and discomforts. The Rocking Bow pose gives the internal organs a powerful massage. Initially, it is easier to lift the knees with legs apart; more advanced students should aim to perform the Rocking Bow with legs together. Regular practice of the Bow develops internal harmony and increases vitality.

However beneficial the Bow posture is, there are some health conditions in which this asana should be avoided.

Three important reasons (out of many) not to do the Bow:

1) Anyone with a history of chronic back pain or acute back pain should not do this pose.

2) During pregnancy avoid this asana as it increases pressure on the abdomen.

3) In case of hernia this asana is better to be avoided as it increases intra-abdominal pressure which can exacerbate the hernia. (If you are having pain in the upper abdomen on the left side, especially after eating, please seek medical advice).

Issued in the interest of people practicing Hatha Yoga by Subodh Gupta, Yoga Expert based in London.