Yoga poses : Dhanurasana



  • Lie on your stomach, with spine long and legs outstretched. Arms are placed on the sides and close to the body.
  • Bend your knees, bring the feet close to the buttocks and hold the ankles with your arms.  Legs should be hip width apart.
  • Inhale, lift the head, neck and chest. Simultaneously try to extend the legs at the knee/ or move the heels away from the buttocks . This will help to raise the thighs and knees above the ground. Initially the legs will not rise too high, but with practice, this can be achieved.
  • The knees will have a tendency to open wide.  Engaging the inner thigh muscles can help prevent this problem.
  • Intermediate to advanced students can then engage the deep muscles of the back  and the gluteus maximus to raise the upper torso and create a deeper spinal arch.
  • With each inhalation, lengthen the upper body and with each exhalation, contract the abdomen, press the heels back into the feet, to increase the stretch.
  • Lift the head back and look up without straining the back of the neck.
  • In this pose, chest is expanded and open, neck is long, shoulders are back ( not scrunched)  with shoulder blades in.
  • With practice, the entire body will lift up on both sides with just the abdomen touching the floor, and the abdomen will carry the weight of the body.


  • Strengthens the gluteus maximus andthe deep muscles of the back.
  • There is a powerful stretch along the entire front of the body and a deep opening of the chest region.
  • Stimulates the abdominal organs, relieves constipation and other gastrointestinal disorders.
  • Improves digestion, relieves stress and tones the muscles of the arms and legs.
  • Benefits the manipura chakra.

For more yoga poses click Yoga Posses

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