Step‑by‑Step Guide to Performing Dhanurasana Safely

Dhanurasana, commonly called Bow Pose, offers a full‑body stretch that benefits digestion, relieves back tension and builds strength. Follow these precise steps to ensure a safe practice.

1. **Start on your belly** with your arms alongside the torso and legs extended. 2. **Bend the knees** and bring the heels toward the hips, keeping the thighs active. 3. **Reach back** with both hands and grasp the ankles from the inside. Ensure the grip is firm; a loose hold compromises balance and stresses the shoulders. 4. **Pull the shoulders** gently backward, creating a straight line from the shoulders to the ankles. This alignment prevents shoulder strain. 5. **Lift the chest** while simultaneously drawing the legs upward. Use the power of the thighs and glutes, not just the back, to raise the legs. The knees should stay aligned with the hips, not spread wider than the pelvis. 6. **Hold the pose** for 15‑20 seconds, breathing steadily. Inhale as you lift, exhale while maintaining the bow, and keep the breath regular throughout. 7. **Release slowly** by lowering the chest first, then the legs, and finally ungripping the ankles.

Key safety tips: - Keep the thigh muscles engaged; a relaxed thigh shifts the load to the lumbar spine, causing lower‑back pain. - Avoid forcing the legs upward; excessive force on the knees can damage ligaments. - Do not hold your breath; continuous breathing supplies oxygen and prevents dizziness. - People with high blood pressure, hernias, ulcers, severe back problems, recent abdominal surgery, or pregnant women should skip this pose. - Beginners should practice on an empty stomach, on a yoga mat, and under the guidance of a qualified instructor.

By respecting these guidelines, you can enjoy the full benefits of Dhanurasana without risking injury.