Dhanurasana

Western Physiology

Dhanurasana has a therapeutic effect on mental and physical health.

• Dhanurasana improves mental health:
  • It is helpful in relieving anxiety (Cowen & Adams, 2005).

• Dhanurasana benefits metabolism:
  • It helps in relieving constipation (Dr Somlata Jadoun | Dr Akanksha Rana | Dr Sunil Kumar Yadav, 2020).
  • This pose, along with Ardha Matsyendrasana, Bhastrika Pranayama, Bhujangasana, Padmasana, Paschimottanasana, Pawanmuktasana, Surya Namaskar, Shavasana. Sukhasana, Tadasana, Trikonasana, and Vajrasana reduce the blood glucose level and improves fat redistribution in among patients with type II diabetes (Malhotra et al., 2005).

• Dhanurasana is good for your spine:
  • This pose, along with Salabhasana, helps people suffering from slipped discs (Dr Somlata Jadoun | Dr Akanksha Rana | Dr Sunil Kumar Yadav, 2020).
  • This pose, performed with others, helps improve spine flexibility (Grabara & Szopa, 2015).
  • It has therapeutic benefits in mild back pain (Rakhshaee, 2011).

• Dhanurasana stretches and strengthens the muscles:
  • Helps stretch the chest, abdomen, throat, hip flexors, and thighs (Dr Somlata Jadoun | Dr Akanksha Rana | Dr Sunil Kumar Yadav, 2020).
  • It helps in strengthening the muscles of the back and improving posture.

• Other therapeutic effects of Dhanurasana include but are not limited to:
  • It helps stimulate the organs in the neck and abdominal region (Dr Somlata Jadoun | Dr Akanksha Rana | Dr Sunil Kumar Yadav, 2020).
  • This pose, performed with others, helps improve blood pressure (Cowen & Adams, 2005).
  • It has therapeutic benefits in menstrual discomfort (Rakhshaee, 2011), fatigue, and respiratory ailments.
  • This posture straightens the back, thereby improving breathing processes, leading to the free passage of air via the nasal passages. This explains the positive effect on snoring and sleep apnea (Kumar et al., 2019).

Yogic Physiology

• This posture puts pressure on the basti (bladder) marma point and nabhi (navel) marma point. This pressure is said to affect the flow of prana to these respective organs and energetic centres.
• The pose opens up the east side or front of the body and the KUM region of the body at the level of the diaphragm, which is said to reduce dukkha (suffering) and increase sukka (ease).
• It opens anahata akash (the heart space).
• It elevates and uplifts the mind (manovaha srota).
• It regulates pitta and regulates samana vayu, stimulating agni.
• It reduces vata in the colon, and improves circulation in the digestive region overall.
• It is said to stimulate kundalini to a degree through the central channel: sushumna.

Chinese Medicine

The posture affects the two main meridians: the Ren (Conception) and the Du (Governing), which run down the centre of the body. It also affects the spleen and stomach meridian lines, which run along the front of the body.

Contradictions and Cautions

Individuals suffering from high or low blood pressure, migraines, insomnia, and severe lower back (Plastaras et al., 2015) or neck injury should avoid this pose.

Preparatory Asanas

• Bhujangasana
• Salabhasana
• Setu Bandha Sarvangasana
• Supta Virasana
• Urdhva Mukha Svanasana
• Virasana

Follow up Asanas

• Matsyasana
• Setu Bandha Sarvangasana
• Urdhva Mukha Svanasana
• Ustrasana

Tips for Beginners

Sometimes beginners find it difficult to lift their thighs from the floor. If this is the case, you can give your legs a little upward boost by lying with your thighs supported on a rolled-up blanket.

Variations

A variation of Dhanurasana is called Parsva (parsva = side, flank) Dhanurasana. To perform this Dhanurasana variation, follow the main instructions above. Then with an exhalation, dip your right shoulder toward the floor, firmly tug your left foot to the right, and roll over onto your right side. Students often have difficulty rolling over for the first time. If this is the case, do not despair. You may roll to your side without holding onto your ankles. Just bend your knees and use your hands to help you get a feel for the rolling movement. Stay on your right side for 20-30 seconds. Then, as you exhale, roll across your belly and over to the left side. Stay here for the same duration, then finally roll back onto your belly with an exhale. Parsva Dhanurasana gives an excellent massage to your abdominal organs.

Modifications and Props

If more comfortable, feel free to lay prone on a blanket for padding. If you can’t hold onto your ankles directly, wrap a strap around the fronts of your ankles and hold the free ends of the strap with your hands. If you choose to do this, ensure your arms are fully extended.

Deepen the Asana

You can increase the challenge of this pose by having your thighs, calves, and inner feet touching or place a long vertical bolster under the front of your body and lift yourself on that, which makes it harder to balance and for some people, a little more fun!