How to do Bow Pose-Dhanurasana

Bow Pose (Dhanurasana)


bow pose (dhanurasana)

How to Bow pose (Dhanurasana)

  • Simply lie on the ground with facing downwards.
  • Rest for a while your hands beside your torso, palms facing up.
  • Inhale and bend your knees, bringing your feet towards your buttocks.
  • Take your hands back and clasp your ankles.
  • Inhale and lift your heels away from your buttocks, while you simultaneously lift your thighs away from the floor.
  • Ensure you don’t stop breathing.
  • Lift your shoulder, legs and torso off floor.
  • Maintain this position for about 10 to 20 seconds before you lower your knees and let coming to rest as you exhale.
  • Lie quietly for a few seconds.


  • Effective in weight loss.
  • Stretches and strengthens the abdomen and chest.
  • Improves blood circulation.
  • Improves posture.
  • Strengthens back muscles.
  • Improve the function of liver, pancreas, small intestine, kidney and big intestine.
  • Stimulates the organs of the neck and abdomen.


People with high or low blood pressure, migraine, insomnia, and injury to the lower back or neck must refrain from performing this pose.

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