Benefits of Dhanurasana

  • Author :
  • TATA AIG Team
  • Published on :
  • 08/10/2023

According to one of the reports by the World Health Organisation, a minimum of 41.3% of the Indian adult population currently leads an inactive lifestyle. This lack of activity can be due to long working hours, zero movement capacity during work, rigorous desk jobs, etc. However, there is a direct relation between your inactivity level and multiple health issues.

. Yoga offers a list of physical and mental benefits that can reduce the probability of severe health issues to a bare minimum. Each yoga pose targets one or more body parts, creating a well-aligned sync between them to maximise health benefits.

Our body requires daily movement to keep health issues at bay, especially our spine. Dhanurasana, also known as the bow pose in yoga, is widely popular for stretching the back muscles. It additionally engages multiple other muscle groups for better spine extension. Furthermore, it encourages better concentration and focus while simultaneously relieving stress.

Let us understand Dhanurasana stretches, how Dhanurasana yoga helps you, and the best way to do this archer pose to achieve maximum Dhanurasana benefits below.

What is Dhanurasana?

Yoga is all about the correct posture; therefore, each pose has a beautiful meaning and theory. Dhanurasana, also known as the bow pose or Akarna Dhanurasana, is a highly expressive yoga pose that utilises your upper, middle, and lower body to release tension and relax the muscles.

It is highly effective for professionals who are required to sit in one position or chair for long working hours, pushing their back or neck under extra strain. In addition to that, Dhanurasana is also an effective yoga pose to improve health problems like obesity and constipation.

The name is self-explanatory when broken down, with “dhanu” indicating the bow design and “asana” meaning pose. Simply put, it is one of those yoga poses that stretches out the entire body from end to end and thus offers multiple benefits.

How To Perform Archer Pose Dhanurasana?

To successfully perform the archer pose Dhanurasana, paying attention to the correct placement of your body parts is important. Here are the important Dhanurasana steps to follow.

Step 1 Lie down on your stomach while keeping your feet apart, placing your arms on either side of your body, and ensuring the hips are in the same line as your feet.

Step 2 Next, move your legs towards the ceiling and use your hands to get a tight grip around both your ankles.

Step 3 Once in position, take a deep breath while slowly lifting your chest cavity above the ground and moving your legs closer to your back to create a slight outward curve with your back and body, similar to a bow.

Step 4 Look up straight ahead while you hold the body in the position and ensure you do not put too much pressure on your neck.

Step 5 In the same pose, shift the focus to your breathing and slowly take a deep breath to start releasing the tension in your body.

Step 6 Hold this pose for 15-25 seconds while continuously practising breathing. Then, slowly release your chest and legs towards the ground, free your ankles, relax, and exhale.

Top Akarna Dhanurasana Benefits

To begin practising Dhanurasana stretches, you should know about the various bow pose yoga benefits.

Here are some of the top benefits of Dhanurasana yoga below.

Physical Benefits

Improved Spine Muscles

Here is the first Dhanurasana benefit. As the primary goal of Dhanurasana yoga is to stretch out the back muscles end to end, regular participation in this yoga pose can significantly improve your spine health while adding additional strength to the back muscles.

Better Body Flexibility

Along with backstretch, this asana also releases tension from other body parts, including the chest, hips, abdomen, and legs, increasing overall flexibility by stretching the muscles when practised consistently.

Calms the Nervous System

When you move your body in a bow-like shape during this yoga pose, your spine and the nerves around it are stimulated, directly impacting the overall body's nervous system.

Improves Posture

This yoga pose is highly beneficial in improving body posture for anyone who sits in the same position for a long time. When you practise this pose regularly, you will see a visible change in your posture, especially around your neck.

Increases Lung Capacity

In Dhanurasana yoga, you must adequately coordinate your body posture and breathing. Taking more profound, longer breaths while inhaling and exhaling directly impacts your lung capacity.

Better Digestion

When you stretch the entire body during this yoga pose, your internal body organs that are responsible for digestion or also stimulated, reducing any stomach-related issues to the bare minimum while increasing the overall digestive ability of your body.

Mental Benefits

Stress Relief

Like other yoga poses, Dhanurasana is a highly beneficial stress buster for all age groups. When you move your body upwards and take deep breaths, you push your mind towards calmness, relieving anxiety or stress.

Improved Concentration

To maintain the archer pose in Dhanurasana, you need to maintain your body balance and focus on your breathing and body movement as one step. This alignment of your body with your mind directly impacts your concentration levels.

Mood Lifter

Dhanurasana stretches release happy hormones within the body that improve your mood almost instantly. Additionally, they also give you an energy boost.

Precautionary Tips for Dhanurasana

Even though Dhanurasana yoga offers many benefits, it is always essential to be cautious and take steps to avoid injury. Some of the tips include:

Always consult an expert if you are a beginner to ensure you stay balanced and under-stretch your different body parts, causing unnecessary muscle pull, strain, and other inconvenient issues.

If you have any underlying medical condition that directly impacts your abdominal region, neck, or spine, please do not practise Dhanurasana without speaking to your doctor.

Refrain from chasing to perfect the archer pose from the get-go. It takes time, dedication, proper guidance, and effort to ace this pose, so focus on gradual growth and improvement.

Be open to experimenting with different props to improve your body posture during this yoga pose. For instance, you can place a thick blanket or yoga mat under your body for an added cushion or use straps to familiarise your body with the bow pose.


Dhanurasana yoga offers a combination of improved physical, emotional, and mental health. It ensures better concentration, control, and strength for anyone practising this pose regularly. Dedicating a little time to practising this yoga pose will impact your life in many ways.

Undoubtedly, yoga has multiple health benefits. However, relying solely on yoga for a healthy tomorrow is not recommended. Given life’s uncertainties, having a contingency plan via a health insurance plan to support your financial expenses for treatments in the future is very helpful.

A health insurance plan keeps you financially secured against the ever-increasing costs of medical treatments and healthcare. With the right medical insurance plan, like one from Tata AIG, you can enjoy multiple benefits of health insurance, and are sorted with your future unforeseen health expenses.


What can I eat after completing Dhanurasana?

After completing Dhanurasana yoga or any other yoga posture, try to eat light protein-rich foods to help the muscle recover properly.

How long should I stay in an archer pose to lose weight?

Each body is different, so the impact of the archer pose on weight loss can differ based on the number of repetitions you do and how consistent you are. However, as a recommendation, you should at least hold the pose for a minimum of 20-30 seconds and increase it slowly, as much as your body allows. The key here is to be consistent.

How long does it take to become a yoga expert?

Once you start practising yoga regularly, you will start learning better and faster. You can become a yoga expert if you consistently practise for 4 to 8 months. Please note there is no shortcut to learning, so be patient and enjoy the process.

My daughter is 12 years old and wants to join me for yoga classes, but can she do asanas?

Yoga has no age limit, so anyone can practise and learn different poses. Asanas like Dhanurasana are age-friendly, and your daughter can easily practise them. However, ensure she begins learning yoga under the guidance of a qualified trainer.

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