Dhanurasana – Bow Pose

Dhanura means “bow”. In  Dhanurasana – Bow Pose the body takes the form of a bow. The arms are hooked to the ankles and tightened as if they were the strings of a bow. This pose combines the effect of Bhujangasana and Shalabasana . The spine is strongly arched and the entire weight of the body rests on the solar plexus.


  1. Lie in a prone position with your arms close to your torso and your forehead resting on the floor.
  2. Breathe in, bend your legs back, and hold your ankles firmly with your hands. You can hold your feet if you have a hard time holding your ankles.
  3. Breathe in and lift your head, chest and thighs off the ground at the same time. Breath deeply. Hold for 20 seconds. Exhale to release your legs and rest your limbs and body on the floor. Finish with Balasana .


  • Strengthens the spine
  • Estumla the abdominal organs and neck
  • Increase stamina
  • Regulates menstruation


Do not perform this asana if you have the following injuries or ailments;

  • Back injury
  • Lumbar problems
  • Migraine
  • Insomnia
  • High or low blood pressure

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