The Bow Pose (Dhanurasana and Urdhva Dhanurasana) The name of this asana comes from the bow used by archers. You form the bow with your legs and upper body, using your arms as the bowstring. In Dhanurasana (Bow Pose), you lie on your stomach and open your chest. This exercise also stretches your spine, while simultaneously relaxing and strengthening your shoulders and upper back muscles. Urdhva Dhanurasana is the reversed Bow Pose, in which you stand with your feet and hands firmly on the ground, arching your spine upward.
How to get into the right position for Dhanurasana Bow Pose
First, lie on your stomach using a yoga mat as a support. Place your arms relaxed beside your body with your palms facing upwards. Then, place your toes firmly in the mat. Remember to breathe evenly and bend your knees until your heels are as close to your buttocks as possible. Now grab your ankles with your hands and bring your feet and legs hip-width apart. Inhale and move your heels upwards, lifting your thighs as well. At the same time, allow the tension to lift your chest upwards and push your shoulder blades closer together. On the next exhale, lift your tailbone without tensing your back muscles. Take your head with you during this upward movement, but focus your gaze forwards rather than upwards. To keep your position stable, you should tense your stomach, which is now resting solely on the mat. You can now close your eyes and stay in this position for a few breaths. Feel your heart opening and new energy flowing in. After carefully releasing the exercise, remain lying flat on the floor for a few moments.
The variation Urdhva Dhanurasana - the inverted bow pose
This asana is often referred to as a bridge. Urdhva Dhanurasana actually means "the upward bow." Begin this backbend pose lying on your back. Bend your legs and bring your heels hip-width apart, close to your buttocks, at a distance that is comfortable for you. Keep your heels firmly on the floor throughout the exercise. Then raise your arms and place your hands backward next to your ears. Make sure to keep your fingers spread and apply pressure to the bases of your index fingers and the balls of your thumbs. Your shoulders should already be slightly off the floor. Then, press your heels firmly into the floor and, as your torso lifts, move your navel toward your sternum to form the inverted bow. Make sure to perform the upward push-up as you exhale. Afterward, enjoy the heart opening and the stretching of your spine for a few breaths. If you find it difficult to get into the reverse bow pose right away, take an intermediate step by first resting your head on the crown of the skull and taking a few breaths to get used to the posture. Then, on your next exhalation, you can perform the completed Urdhva Dhanurasana pose.
What you should pay attention to when holding the bow
Be careful with your head posture during Dhanurasana. Many people stretch their heads too far forward during this exercise. This can lead to headaches due to overstressing the cervical spine. The head should always be held in line with the curved spine. Even in Urdhva Dhanurasana, when you take an intermediate step with your crown chakra, you should maintain a firm stance and avoid turning your head.
The positive effect of bow posture
By opening the front of your body, your chest opens, allowing for free breathing. This exercise also has a particularly calming effect on your mind. From an energetic perspective, it opens the heart chakra , allowing you to express your feelings. Furthermore, this exercise activates the throat chakra, which represents the ability to communicate. Physically, these two asanas train your arms, buttock muscles, and abdominal muscles. At the same time, you stretch your spine, back, and shoulders. The bow pose stimulates digestion, promotes tension in your body, and ensures a straight posture in everyday life.
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