This asana in yoga derives its name from a ‘bow’ or sanskrit word ‘ dhanush’. This name is given because when we do this asana our body takes the form of an bow or an arch. The Bow or Dhanurasana raises both halves of the body at once, combining the movements of the Cobra and Locust, and countering the Plough and the Forward Bend. In this asana you tend to stretch your feet  up in the air . This is a very important asana as it helps in toning your abdomen and also induces flexibility in once body.


  • Lie back on your abdomen and with your feet hip width apart and your arms by the side of your body.

  • Fold your knees slowly and hold your ankles .

  • Breathing in lift your chest off the ground and pull your legs backside.

  • Look straight but with a smiley face . You shouldn’t feel any stress or a sense of obligation.

  • Try to stay in this pose and pay attention to your breath. Now your body seemed to as taut as a bow.

  • Take deep long breaths as you begin to start relaxing in this pose. Don’t overdo this pose in yoga as you might feel pain after sometime . Do it till the point of comfort.

  • Now slowly exhale your breathe and bring your legs gently and chest to the ground.


    Another variation of Dhanurasana is Parsva Dhanurasana

    • After following the above steps and completing Dhanurasna, slowly roll back on your left side. This is not as easy as it seems. Do it in the presence of somebody otherwise you might hurt your back.

    • Roll very slowly on the left side and hold the pose for 20 seconds and slowly increase your time. Then repeat the above hatha yoga on right side.

    • If you are having trouble doing the above yoga you can also initially tilt or roll towards sides first and then hold your legs and toes with thumb and finger making it easy .

    • The main benefit of this pose is it tones your kidneys and is great for shedding excessive fat on the sides of your stomach. Therefore , it also shapes your ankles and induces flexibility.


      Another variation and toughest one is  Padangustha Dhanurasana

      • This asana is not for beginner and should always be undertaken by experienced yogi only.

      • All the steps are same as in Dhanurasana . But the last step of this asana requires you to bend your back to such  a extent that you can touch your head on feet . You can also tilt your head to touch your feet .

      • You can bend your arms or elbows in this asana if you want.

      • You can touch your feet on to your shoulder and if you are unable to bend to such extent you can use straps  and slowly stretch your back. After perfection with straps , try to do it without straps.

      • Stretch the straps slowly so that your feet touches your head[/caption]

        • Never overdo this asana and people with very severe back injuries and who have undergone surgeries should refrain this yoga exercise.

        • This asana induces great flexibility in your spine and is highly recommended for athletes and gymnasts.

        • It increases glow on your face and relieves stress in your spine.

        • Prevents any future back injuries .


          Dhanurasana Bow Pose Yoga Benefits

          • Strengthens your abdominal muscles and your back.

          • Effective for weight lose as your whole weight lies on your abdomen.

          • Flexibility to the back .

          • Stress and fatigue is released.

          • Best for people with kidney disorders.

          • Good for women in easing menstrual discomfort and constipation.



            Not suitable for persons with high or low blood pressure , neck injury or severe back pain.

            Should  be refrained  by ladies during pregnancy.


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