Yoga for Health - Dhanurasana


Sthiti : Prone posture


  • Bend the knees and hold the ankles by palms.
  • As you inhale , raise the head and the chest upwards . Pull the legs outwards and backwards so that the pine is arched back like a bow.
  • Stabilize (rest) on the abdomen
  • Do not bend the elbows.
  • Look up
  • Keep the toes together
  • Maintain this position for about half a minute with normal breathing.
  • Slowly come back to sthiti while exhaling
  • Relax in Makarasana

Initially the knees will tend to stay apart, but with practice they can be brought very near, to touch each other.


Patients suffering from diabetes and gastro-intestinal disorders are benefited. The asana stimulates and helps keep the body slim. Stimulates the back well and makes it flexible.


People with general debility should be cautious while performing this asana. Practice after expert consultation.

"This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."