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Dhanurasana (Bow Posture)

Dhanurasana is basically a bow shaped yoga posture. Dhanura is a Sanskrit word which means bow. As the body resembles a bow in this asana, it has been named as Dhanurasana. The torso and legs form the bow, and the arms resemble the string. In this asana, spinal column is the focal point of concentration. With full attention and focus, feel the stretch exerted . Never strain too much.

Pronunciation: dha-noor-ah-sa-na




  1. Lie down flat on your abdomen. Keep your heels together and hands by your side.
  2. Bend your legs from knee joints and bring your heels toward your hips. Hold the ankle of both legs with hands.
  3. Inhale slowly, and raise your head and trunk. Simultaneously raise your knees and stretch like a bow. Raise your thighs, shoulder and chest as much as you can.
  4. Stay in the posture and hold your breath. Hold for a few seconds. Regular practice will help you to stay longer.
  5. Exhale slowly, and bring down your head and legs. Leave your ankles and relax.


  • Relieves indigestion and constipation
  • Improves spinal flexibility
  • Corrects stooping posture
  • Strengthens legs, arms and shoulders
  • Reduces the excess fat accumulated in hips, thighs and lower stomach region
  • Energizes and activates the endocrine glands, effective remedy for women suffering irregular periods
  • Stimulates the adrenal, thyroid, pituitary and sexual glands, and cures related problems.
  • Improves vision
  • Improves blood circulation


People suffering from any of the below conditions should avoid practicing Dhanurasana:

  • High or low blood pressure
  • Heart disorders
  • Hernia
  • Migraine
  • Insomnia

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