Dhanurasana (Bow Pose)
  • Yoga
  • Benefits
  • Contraindication

Step 1: Lie down on the abdomen; stretch your chin on the floor and simultaneously stretch your thighs down towards your heels; push your navel into your spine and then press the lower abdomen on the floor.

Step 2:
Pressing your thighs firmly on the floor, bend both the knees from the back; hold right ankle with right hand and left ankle with left hand.

Step 3
: Inhale and while inhaling, raise your heels away from your hips and thighs off the floor; simultaneously raise your head off the floor; you are trying to get your head and toes close to each other; look at your forehead; try to keep your knees close to each other; whole body is balancing on the abdomen; raise your body as up as possible and away from the floor; hold the posture for 20-30 seconds with normal breathing; breathing will be tiresome but do not stop breathing; breath more into the back of your torso; gradually release the posture;; avoid any kind of jerk and try to make each movement as smooth as possible.


You can use a blanket or towel below your pubic bone in case of any discomfort at that region.

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Whole spine gets a fine backward bend; makes the spine elastic and flexible; improves blood circulation;

Improves respiration and recommended for Asthma, Bronchitis

Stimulates the organs of neck and back; strengthens neck and back; recommended for constipation and mild back pain.

Avoid in case of acute abdominal pain caused due to ulcers, hernia, enlarged liver or spleen or any kind of spinal problem; also avoid in case of severe back pain or severe neck pain or severe knee pain.

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