Practice and Health Benefits of Dhanurasana


Dhanaurasna is one of the popular yoga poses for the strength and flexibility of the spine. It is described in the classical texts on Hatha Yoga Training Curriculum. This back bending pose is highly appreciated for its amazing health benefits. Dhanush means bow, in the final position , the body takes the shape of the bow in which the arch of the body represents the bow  and the arms which are acting like tie bar in the form of rope being stretched , hence the name as bow pose or Dhanurasana

Most of the Yoga Schools in India and around the world, teach this asana in their teacher training courses to their trainees. It is important to follow the proper methodology of the pose by taking care of the three common mistakes in its practice.

  1. The entire body weight being balanced on the Navel centre.  It should not be neither on the chest region on nor on the pelvic part.
  2. The posture needs be well grounded and firm. No swings or Oscillations are allowed in the final position.
  3.  Back bending should take place more passively. No jerks while bending the back.

How to do  Dhanurasana?

For the safe and effective practice, please follow the step by step procedure of the Dhanurasana .  It is practiced on empty stomach. After the major meals there must be a gap of 3 to 4 hours .


  1. Take a prone pose like Makarasana and take few deep breathing to relax the whole body
  2. Exhaling bend the knees, and catch the ankles with corresponding hands
  3. Inhaling, raise the legs and the head actively engaging the legs and the arms till the key pose
  4. Maintain the pose for five breathings  gazing on the eyebrow centre or on ceiling
  5. Exhaling bring down the body,
  6. Inhaling release the hands and stretch the legs

Relax in Makarasna

Health Benefits of Dhanurasana

The psychosomatic effects of this asana are enjoyed on cultural level as physical advantages. It is also useful in many ways for the therapeutic applications for various systems.


  1. Dhanurasana is a great exercise for the arms, shoulders, thighs, legs, ankles, back and neck as it arches both the upper and the lower halves of the body in one go.
  2. With regular practice of Dhanurasana the body becomes flexible and the rigidity of the joints is reduced.
  3. It strengthens the thigh and buttock muscles along with the abdominal, lumbar and pelvic muscles. As compared to Bhujangasana and Shalabhasna, the two recti and the muscles which help the hip-joints to flex are completely stretched.
  4. It enhances the elasticity of the spine and helps in toning the spinal nerves and muscles.
  5. Minor vertebral defects get corrected and slipped disc troubles are alleviated with its regular practice. It also bars the premature calcification of the vertebrae.
  6. It expands the chest and also increases the lung capacity. The asana is great for women as it helps in developing and firming up the bust line muscles.
  7. The asana helps in maintaining the proper functioning of vital organs such as heart, spleen, liver, bladders, genitals and solar plexus. It also stimulates the glandular system which comprises of the adrenals and prostrate.
  8. While performing the asana, the kidneys get squeezed and relaxed repeatedly which helps them to flush out all the toxins.
  9. It helps in maintaining proper digestion by stimulating gastric secretion and relieving blood congestion in eth abdominal viscera.
  10. It also helps with weight loss especially in women. The excess fat on the abdomen, waist, hips and thighs get reduced.
  11. The posture is improved and slouching is rectified.
  12. This asana is a boon for people who are leading a sedentary lifestyle as it helps in eliminating fatigue.


  1. Dhanurasana helps in treating rheumatism of legs, hands, knee-joints, relieves back and neck pain and a variety of lumbar pain. It also alleviates the symptoms of sciatica.
  2. It helps to keep the slipped disc at place.
  3. The asana exerts intense pressure on the abdominal walls which help in releasing gas trapped in the stomach and intestines. It also helps in rectifying flatulence.
  4. The digestion is improved, liver becomes more active and troubles related to urinary tract are corrected.
  5. This asana is great for those suffering from constipation as it helps relieving congested bowels. It also helps in relieving piles.
  6. Diabetics can benefit greatly from this asana as it helps in stimulating the pancreas, leading to the production of insulin.


  1. Anyone can perform this asana as per their own strength. As you stretch your arms and legs, you can adjust the intensity as per your own capacity.
  2. Dhanurasana is an amalgamation of Bhujangasana and Shalabhasana and creates a complete arch of the spine. In order to get the maximum benefit try to perform the sequence of Bhujangasana, Shalabhasana and Dhanurasana in a row. The trio is great for keeping the spine healthy and increasing flexibility.
  3. Halasana, Chakrasana and Paschimotasana are counter-poses to Dhanurasana as they create the arch in the opposite direction.
  4. The practice should be under the guidance of Competent Yoga teacher.
  5. This is  not advised for hypertensive people and pregnant women