Dhanurasana (Bow Pose)


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


  • 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.