Dhanurasana steps for beginners in easy ways.

Dhanurasana or what we also call bow pose in English, in this asana, the shape of our body looks like a bow. Dhanurasana is considered best for benefiting our lower back, thighs, legs, hands, chest area and many other parts of the body. With the practice of this asana, very good and deep stretch and tension are generated on many different parts of our body, so today we will know in detail what are the Dhanurasana steps. 

Although there are many Dhanurasana steps, today we will discuss in detail only five ways that are mainly practiced by the seekers.

Dhanurasana steps
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When any seeker thinks of practicing Dhanurasana, the first image that comes to his mind is of this asana and it is an ideal method of Dhanurasana, almost most people practice Dhanurasana in this way but if you are a new practitioner then you should read the methods given below. 

What are Dhanurasana steps?

1. For the practice of Dhanurasana, we will lie down on our stomachs on a flat surface. 

2. After lying on your stomach, keep both your legs straight and keep your chin on the ground and keep both your hands slightly closer to the shoulders. 

3. Now bend both your knees and bring them towards your back. 

4. Keeping the chin on the ground, we will hold our right heel with our right hand and in the same way, we will hold the heel of the left foot with our left hand. 

5. You can also keep the knees of both the feet together or the distance of the shoulders can also be kept in them. 

6.
Now while inhaling, we will take our body upwards and keep our body on our navel part. 

7. You raise your body slowly upwards yes if you practice yoga regularly then you can easily lift your body. 

8. Keep your neck facing forward as much as possible. 

9.
As long as you practice Dhanurasana, you are in that posture for so long that your breathing continues normally. 

10. Now slowly we will come back to the starting position while exhaling our breath. 

Dhanurasana steps for beginners:-

If you are a new practitioner then you should practice Dhanurasana in this way for a few days.

1. To practice Dhanurasana in this way, lie down on your stomach in your place. 

2. After lying on your stomach, now keep your legs straight and raise only your chest, neck and shoulders. 

3. After lifting all these body parts, take your hands backwards and keep in mind that you allow your leg to remain as it is. 

4. This will increase the flexibility in your chest, shoulders, and neck part so that if you are a new practitioner, you will be comfortable doing this asana. 

5. Now, in the same way, hold your body in this posture for some time, but you should keep your chest, shoulders, neck and hands up for some time. 

6. After keeping your body stable like this for some time, you come back to the starting position, meaning lie back on your stomach. 

7. After lying on your stomach, now this time you raise your legs upwards as much as you can. 

8. You raise only your legs, this time you keep your chest, shoulder, neck on the ground and keep your hands down too. 

■ So if you add this method to the steps of Dhanurasana, then you will get to see many benefits, you will be able to do not only Dhanurasana but many other asanas easily. 

Dhanurasana steps
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Dhanurasana steps the second variation of bow pose?

Many new candidates have trouble in doing this asana in the beginning because they do not practice this asana from the beginning, they directly start practicing the main asanas of Dhanurasana, whereas we should not do this in yoga, we should gradually increase our body capability, and then gradually we should increase the difficulties of the asanas according to our capacity. 

So that’s why in the beginning you should practice this variation of Dhanurasana so that gradually your physical abilities will increase. 

1. To practice this asana with this variation, lie down on your stomach by laying a mat on a comfortable flat surface at your place. 

2. Then bend both your knees and bring the ankles of both the feet on your buttocks. 

3. Now while raising your right hand, hold your right leg as shown in the picture above. 

4. Now, in the same way, raise your left hand and place it on your left foot. 

5. Now while inhaling, with the help of your hands, slowly lift your chest upwards by putting force on your feet. 

6. In this variation, you only lift your chest upwards and try to pull your neck upwards as much as you can, this will increase the flexibility in your neck and chest. 

7. Now stay in this posture for some time until you can easily hold yourself in this posture, then keep your body stable in it, when you are not able to hold, then slowly you keep your chest on the ground and come back to the starting position. 

Dhanurasana steps
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Dhanurasana steps the third variation of bow pose?

This is a variation of Dhanurasana, in which we touch our head with the soles of our feet and we also know it as Purna Dhanurasana, you should do this asana only when you have practiced the other variation well.

1. To practice this Dhanurasana in this way, you lie down on your stomach at a place. 

2. After lying on your stomach, keep a little distance between your two legs so that you can do this pose a little easier. 

3. Now bend both your knees together and bring them towards your buttocks, and bend only so that there is a 45-degree angle between the thighs and the calves. 

4. Keep the soles of both feet together while bending the knees. 

5. Now place the soles of both your hands beside your chest and slowly raise your body upwards by putting your body weight on your hands. 

6.
You raise your body slowly upwards and in the beginning, your head may not be able to touch the soles of your feet, but when you practice it regularly, then gradually you will be able to touch the soles of your feet with your head. 

7. You should practice Dhanurasana in this way only when you have practiced the previous one well, otherwise it can also cause problems due to pressure in your back. 

Dhanurasana steps
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Dhanurasana steps the fourth variation of bow pose?

You may find this posture to be similar to the previous pose, but it is not so when you look at these two carefully, you will know the difference, in this, we raise our hands from above and hold the toes of our feet and in this method, our legs and our hands are raised higher, but in the earlier method, we raised our body only slightly. 

1. In this also we have to lie down on our stomach and keep our legs straight. 

2. After lying on your stomach, now bend both your knees towards your buttocks. 

3. Then you hold the heel of the right foot with your right hand and the heel of the left foot with your left hand. 

4. While inhaling, now slowly lift your body upwards, you try to lift your body upwards by putting force on your feet. 

5. When you bring your body to the starting pose as we did first, after that try to pull your legs up and try to move your body means your chest, shoulders and neck further back. 

6. In simple language we can also say that this is an advanced variation of the first variation of Dhanurasana. 

Dhanurasana steps the fifth variation of bow pose?

1. To practice this asana in another way, you lie down on your stomach by laying a mat on a flat surface. 

2. Now to practice this, the pose that you just learned before, you must first come in the same pose. 

3. After coming to that pose, all you have to do is to bend one leg down slightly, and hold the other leg up in the same way. 

* You should practice this asana only when you have practiced all the variations of Dhanurasana well and you have become proficient in doing them all.

  • So if you practice this asana in this way and if you practice it as we told you above, then you will be able to do this asana perfectly and naturally, then these were the Dhanurasana steps.

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