Asana · आसन
Dhanurasana धनुरासन
Bow Pose
- Intermediate
- Lying pose
- ⏱ 15–20 seconds, repeat 2 times
Dhanurasana is a deeper back-bend from lying on the front. Prepare with Bhujangasana first.
Meaning of the name: Dhanu means bow — the body is the bow and the arms the string.
How to do Dhanurasana · विधिधनुरासन की विधि
- Lie on your front with the arms beside the body.
- Bend the knees and reach back to hold the outsides of the ankles.
- Inhale and press the feet back into the hands, lifting the thighs and chest off the floor.
- Keep the knees no wider than the hips; look forward.
- Breathe steadily — the breath will be shorter here.
- Exhale, release the ankles slowly and rest with the head to one side.
Benefits · लाभलाभ
- Strengthens the back and opens the chest and shoulders
- Stretches the front of the thighs and the abdomen
- Builds energy
Who should avoid it · सावधानियाँसावधानियाँ — किसे नहीं करना चाहिए
- Avoid in pregnancy, with high or low blood pressure, hernia, back or neck injury, and after abdominal surgery
- Not for the first months of practice
Tips · सुझावसुझाव
- Lift by pressing the feet back, not by pulling with the arms.
This guide is for general learning. Practise on an empty stomach, move within comfort, and learn from a qualified teacher. If you are pregnant, injured or have a medical condition, check with your doctor first.
