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The Sanskrit name of the Bow Posture is the Dhanur Asana. The Bow Posture gives a full backward bend to the Back-bone and all the muscles from the neck to the lower back or lumber region. The Bow Posture is called so because the body posture in this asana resembles a bow or ‘dhanur’. It is one of the best asana for activating and strengthening the joints of our body. The Bow Posture has some special benefits for women also.

The three postures called the Cobra, Locust and Bow Postures form a series of exercises beneficial to the body when practiced together. As the forward bend flexes the spine, the bow extends it.

The Bow Posture has several benefits. This posture activates and strengthens all the major and minor joints of our body. The Bow Posture also strengthens all the abdominal muscles and organs. It also helps increase digestive power and removes extra weight and fat from the stomach and waist areas.  The posture also increases the flexibility of the spine. The Bow Posture is also beneficial for the people suffering from asthma and other respiratory problems.

The Bow Posture is a series of various postures and breathing exercise. It is performed in the following way:

First relax your body and mind. Then lie down on your stomach with your arms stretched on both sides on a mat on the floor and put your right or left cheek on the floor.

Now bring your feet up and the heels close to your buttock area. Then, reach back to hold the ankles with your hands. The knees and the ankles should be closer to one another.

Take a deep breath and straighten up your neck and head. Arch your entire body upwards while keeping the arms straight and holding your breath. Lift your head, chest and thighs off the floor and try to remain in this position for 5 to 6 seconds.

Then, exhale and return to the floor slowly. Do not leave your ankles while you returning to the floor. Put the cheek back on the floor and breathe normally.

Now, leave your ankles and let the legs slowly return to the floor. Bring the arms and hands to the floor on both sides and relax for 6 to 8 seconds.

You can start with two rounds of the Bow posture on the first day and gradually increase the number. But do practice the Bow Posture for more than four times in a day. In case you find it difficult to hold your ankles in the first position then you can hold your toes. But remember that you must not attempt the Bow Posture while pregnant, as these asana increases the pressure on the abdomen.

It should look like this, when done right.