Dhanurasana (Yogasana)

Sthiti: Prone Posture


  • Bend the knees and hold the ankles by the palms.
  • As you inhale, raise the head and the chest upwards. Pull the legs outwards and backwards so that the spine is arched back like a bow.
  • Stabilize (rest) on the abdomen.
  • Do not bend the elbows.
  • Look up.
  • Keep the toes together.
  • Maintain for about half a minute with normal breathing.
  • Slowly come back to Sthiti while exhaling.
  • Relax in Makarasana.


  • Initially the knees will spread out, but with practice they can be brought very near, almost touching each other.


Deep compression of abdominal organs specially pancreas, and Dharana and Dhyana on pancreas in the final posture gives deep rest to the pancreatic cells. Useful for diabetes patients. Removes gastro intestinal disorders, stimulates and helps in slimming the whole body. Gives good stimulation and flexibility to the back.


People with general debility should be cautious while performing this Asana. Practice after expert consultation.

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