Asanas: Dhanurasana

Dhanush means a bow. In this asana the hands are used like a bow string to pull the head, trunck and legs up and the final pose resembles a bent bow.

  • As the back is bent backwards, the abdomen gets elongated and is fully exercised and nourished, and receives proper blood circulation.
  • This asana also cures spinal hump and rheumatism of the legs, knees and hands.
  • The intestines are also activated and digestion improves.
  • The body becomes more active as this asana also improves the energy flow and halps one to increase the stress bearing capacity.


  1. lie on your stomach. With your face parallel to the floor and your muscles relaxed.
  2. Place the arms beside the body on the floor.
  3. Slightly bend your knees and lift your legs upwards and extend your hands and clasp the ankles.
  4. Exhale and lift your head and chest away from the floor.
  5. Tighten the hand on the leg and inhale. Keep the lower abdomen and pelvic region firmly on the floor, and knees joined.
  6. Hold your breath and remain like this for 20 seconds.

Sum up: It is important to do this asana on an empty stomach as the whole body is resting on the stomach. For a better pose slightly rock the body from left to right and forward and backwards in the final posture.

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