How to perform Dhanurasana ?

Dhanur means bow. Dhanurasana is a sanskrit word means the bow pose. Dhanurasana is a heart opening asana and its wonderful for your spine health. to perform dhanurasana follow the steps below.

How to perform Dhanurasana ?

Preparatory asanas for dhanurasana

Before performing dhanurasana prepare your body with some easy and preparatory asana so that your body will be warm and easy to move . before practicing dhanurasana practice shalabhasana, bhujangasana. After performing preparatory asanas now your body is ready to go in dhanurasana.

How to perform Dhanurasana ?

  1. Lie down on your belly.
  2. Keep your arms aside.
  3. Gently fold your legs so as to bring them towards the hips. 
  4. Raise your hands backwards and hold the ankles with the hands.
  5. Inhale and Raise the head and chest.
  6. Now try to stretch the upper body and legs as much as possible and Don’t force yourself.
  7. See to it that the body weight is on the abdomen, not the pubic bone.
  8. Make sure that your shoulders are rolled down. Try to separate the shoulder blades for better engagement of muscles.  
  9. Try to expose your chest forward and upward.
  10. Gaze upward and try to lift your chin forward then upward to avoid compression in neck.
  11. Make sure your body forms a convex arch in the final.
  12. Breath normally and hold for 5-8 breath.

Counter poses- After performing Dhanurasana

  • Its necessary to perform counter pose for balance and stability.
  • Hasalasana, Pashchimottanasana, Forward bending asanas are best counterbalance.

Benefits of dhanurasana

  • Cures indigestion, gastro-intestinal diseases, chronic constipation,dyspepsia, etc.
  • The regular practice of dhanurasana removes hunchback, rheumatism of legs, knee joints and hands.
  • Relieve menstrual disorders like pcos ,pcod etc.
  • Prevents permature ageing of bones.


  • Dhanurasana should not be practiced by the person suffering from high or low blood pressure, hernia, neck injury, pain in blower back severe migraine.
  • Women should avoid practicing this posture during pregnancy.

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