(the Bow Posture)

While practicing this asana it resembles a bow, hence it is named as Dhanurasana.


  1. Lie down in prone pose
  2. Fold both the legs at knees and catch the ankles with the hands
  3. Inhale and slowly raise the chin and knees as maximum as possible, while stretching the legs do not bend the elbows
  4. Stay in that posture comfortably while exhaling, gradually and slowly come back to prone pose


It massages liver, abdominal organs and muscles. It tones pancreas and adrenal glands. It reduces excess fat in the abdominal area. It cures hunchback, spondilytis and low back pain.