Dhanurasana (bow pose)

  • Lie flat on the stomach with the legs and feet together, and the arms and hands beside the body.
  • Bend the knees and bring the heels close to the buttocks.
  • Clasp the hands around the ankles.
  • Place the chin on the floor.
  • This is the starting position.
  • Tense the leg muscles and push the feet away from the body.
  • Arch the back, lifting the thighs, chest and head together.
  • Keep the arms straight.
  • In the final position the head is tilted back and the abdomen supports the entire body on the floor.


  • Inhale deeply in the starting position.
  • Retain the breath while raising the body.
  • Retain the breath inside in the final position or practise.
  • Exhale while returning to the prone position.


3 to 5 rounds.


People who suffer from a weak heart, highblood pressure, hernia, colitis, peptic or duodenal ulcers
should not attempt this practice.
This asana should not be practised before sleep at night as it stimulates the adrenal