In Sanskrit, “Dhanu” means “Bow.” As the body takes the shape of a bow in this asana, it is called Dhanurasana. This pose combines elements of both Bhujangasana (Cobra Pose) and S
In Sanskrit, “Dhanu” means “Bow.” As the body takes the shape of a bow in this asana, it is called Dhanurasana. This pose combines elements of both Bhujangasana (Cobra Pose) and Shalabhasana (Locust Pose), offering benefits from both.
Position of Readiness
Lie straight on your stomach.
Keep your arms stretched on both sides.
Place your hands resting on the floor.
Bring your legs and heels together.
Breathe normally.
Steps
Fold both legs at the knees, keeping them 6 to 8 inches apart.
Bring the heels close to your hips.
Firmly grasp both legs near the ankles (right ankle with the right hand and left ankle with the left hand).
Exhale and inhale while pulling the legs upward with your hands, allowing the body to stretch in a curve. Push the neck backward.
Try to raise the thighs from the ground along with the shoulders and chest. Push the neck backward as much as possible.
While releasing, inhale and exhale, bringing both knees, chin, and shoulders slowly to the ground. Leave the ankles and bring the hands beside the body.
Straighten the folded legs and return to the initial position.
Daily Practice
Practice Dhanurasana three to four times daily.
Benefits
Activates all the glands of the endocrine system.
Has positive effects on the pancreas, adrenal glands, thyroid, parathyroid, pituitary gland, and sex glands, leading to normal secretion of respective hormones.
Improves enzyme production in organs such as the liver, pancreas, small intestine, and large intestine.
Restores flexibility to the spine, relieving lower back pain and tension in the upper back and neck.
Increases blood flow in the abdominal area, aiding digestive disorders.
Improves blood circulation in the arms and legs.
Note
People suffering from back problems, TB in the intestine, stomach ulcers, or hernia should consult a yoga expert before practicing this asana.
", "en_US": " In Sanskrit, “Dhanu” means “Bow.” As the body takes the shape of a bow in this asana, it is called Dhanurasana. This pose combines elements of both Bhujangasana (Cobra Pose) and Shalabhasana (Locust Pose), offering benefits from both.
Position of Readiness
Lie straight on your stomach.
Keep your arms stretched on both sides.
Place your hands resting on the floor.
Bring your legs and heels together.
Breathe normally.
Steps
Fold both legs at the knees, keeping them 6 to 8 inches apart.
Bring the heels close to your hips.
Firmly grasp both legs near the ankles (right ankle with the right hand and left ankle with the left hand).
Exhale and inhale while pulling the legs upward with your hands, allowing the body to stretch in a curve. Push the neck backward.
Try to raise the thighs from the ground along with the shoulders and chest. Push the neck backward as much as possible.
While releasing, inhale and exhale, bringing both knees, chin, and shoulders slowly to the ground. Leave the ankles and bring the hands beside the body.
Straighten the folded legs and return to the initial position.
Daily Practice
Practice Dhanurasana three to four times daily.
Benefits
Activates all the glands of the endocrine system.
Has positive effects on the pancreas, adrenal glands, thyroid, parathyroid, pituitary gland, and sex glands, leading to normal secretion of respective hormones.
Improves enzyme production in organs such as the liver, pancreas, small intestine, and large intestine.
Restores flexibility to the spine, relieving lower back pain and tension in the upper back and neck.
Increases blood flow in the abdominal area, aiding digestive disorders.
Improves blood circulation in the arms and legs.
Note
People suffering from back problems, TB in the intestine, stomach ulcers, or hernia should consult a yoga expert before practicing this asana.
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Written by
Editorial Team
