The Parsva Dhanurasana - Side Bow Pose

Dhanurasana (Bow Pose) and Parshva D. (Side Bow Pose) are here to help you if you are suffering from pitta and constipation disorders, forget antibiotics and start practicing the asanas.

How To :
  1. Lie flat on the stomach, chin on the floor with the arms by the sides of the body and the legs straight and together.
  2. With the knees apart, bend the legs at the knee bringing the feet towards the buttocks.
  3. Grasp the ankles from the outside with the arms straight, rolling the shoulder blades back and together to open the chest.
  4. Lift the feet up and away from the buttocks. The action should lift the thighs and upper body off the floor so that only the lower abdomen or, if possible, the pelvis supports the entire body weight.
  5. Keep the back, arms and shoulders relaxed only the leg muscles are active to hold the position.
  6. Inhale and carefully shift the body weight to the right to roll onto the right side.
  7. Hold the position for 10 - 20 seconds.
  8. Shift the body weight back to the left to return to the central position.
  9. Repeat the pose on the left side.
  10. Slowly lower the legs back towards the buttocks, release the ankles back down to the floor.
Breathing :
  • Inhale to energise.
  • Exhale while lifting into the pose.
  • Inhale while rolling to the side.
  • Breathe normally in the final position.
  • Inhale while returning to the central position.
  • Exhale while relaxing back to the ground.
Benefits :
  • Digestive System - The asana massages the abdominal organs and muscles including the kidneys, liver and pancreas. Helps to relieve constipation and improve liver function.
  • Respiratory - The opening of the chest helps to strengthen the diaphragm and build lung capacity.
  • Anatomical - Dhanurasana helps to align vertebrae and discs in the spine and stretches back ligaments, muscles and nerves for the treatment of slipped disks and relief from back pain. Dhanurasana is effective in straightening upper spine hunches.
Tips :
You can finish this yoga asana by allowing your right shoulder move towards the floor and rolling over onto your right side without holding your ankles. Stay in this pose for 20-30 seconds. Next, roll over to the left hand side for stay in this pose for the same duration. Parshva D. stimulates the abdominal organs.
If you are in search of yoga for back pain or yoga for stress relief, don't get swayed with the other options. Learn more about the contraindications of the asanas before opting for this asana.

1. People having low or high blood pressure must avoid this asana.
2. If you have heart problems, forget this yoga asana.
3. In case of severe headache, do not opt to do this.
4. If you are suffering from diarrhoea, just rule out this yoga asana
5. If you have 'Carpal Tunnel Syndrome', do not opt for this asana.
6. In case of severe back injury, never make a mistake by doing this yoga asana.

Dhanurasan is named so since the legs and torso seem like an archer's bow. This pose helps in combating constipation, relieving mild back-pain, improving respiration, and menstrual cramps. Rolling action of the asanas provide the best massage internally to abdominal organs.

So perform this yoga asana to attain the deep satisfaction, which cannot be attained with any other material benefit.



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