In Sanskrit Dhanu means Bow. In the asana body takes the shape of Bow and therefore it is called Dhanu. This asana is a combination of both Bhujangasana and Shalabhasana and can deliver benefits of both the asanas.

Position of readiness

Lie straight on your stomach. Keep your arm stretched on both sides. Put your hand resting on the floor. Bring the legs and heels together. Breathe normally. 

Steps

Fold both the legs at the knees and keep them 6 to 8 inches apart from each other.

Bring the heels close to your hip.

Catch both the legs firmly near the ankles (grab the right ankle with right hand and the left ankle with the left hand).

Exhale & inhaling pull the legs upward with the hands, allow the body to be stretched in a curve, push the neck backwards.

Now try to raise the thighs up from ground along with shoulders and chest. Push the neck backwards as much as possible.

While releasing Inhale and exhaling bring both the knees, chin and shoulders slowly on  the ground. Leave the ankles and bring the hands beside the body.

Straighten the folded legs and bring them in initial position.

Daly Practice

Daily three to four times. 

Benefits

Though this asana is a combination of both Bhujangasana and Shalabhasana it delivers benefits of both the asanas. It activates all the glands of endocrine system.

This asana also has good effects on pancreas adrenal, thyroid, parathyroid, pituitary and the sex glands leading to normal secretion of respective hormones. 

This has favorable effect on enzyme producing organs, liver, pancreas, small intestine and big intestine. As a result of this the concerned organs become more active and efficient.

It restores flexibility to the spine. Regular practice will relieve lower back pain and release tension and strain in the upper back and neck area.

It increases blood flow in abdominal area and aids all sorts of digestive disorders and discomforts. Also the blood circulation in arms and legs is improved.

Note

People suffering from Back problems, TB in intestine, ulcer in stomach, hernia should consult Yoga expert before practicing this asana