Dhanur Asana (Bow Pose)

Dhanur Asana is also known as Bow pose. This asana activates abdomen and back muscles. Read these yoga tips for beginners before starting yoga asanas.


Lie down in prone position on the mat, forehead touching the ground. Bring your legs and heel together, bring the heels close to your hip. Now hold your right ankle with right hand and left ankle with left hand. If your body is not flexible hold your toes in place of ankles.

Steps For Dhanur Asana

  • Inhale slowly, deeply and hold breath. Lift your thighs and knees, then lift your head and chest up. Look towards the sky. Your body should now rest on your stomach and navel only. In this pose, body resembles an archer ready for shooting an arrow.
  • Stay in this pose for 5 to 10 seconds. Once you get sufficient practice hold for 30 to 60 seconds.
  • Start exhaling and simultaneously lower your head and chest towards the floor.
  • Without straining your body, repeat these movements 2 to 3 times.(Repetitions not required if you have held the asana for approx 30 to 60 seconds.)
  • Rest in Bal Asana pose.


  • If your body is not flexible, practice of this asana can be difficult for beginners. As a beginner, you can start this asana by holding only left ankle. Repeat for right ankle.
  • As your practice improves, try to hold your position in this asana up to a minute.


  • This asana activates all the glands of the endocrine system specifically the pancreas.
  • Cures various stomach troubles and helps to reduce body fat.
  • Strengthens neck, shoulders, arms, lungs, thighs and knees.
  • For women, it corrects menstrual and other troubles related to reproductive organs.
  • Bow pose is very beneficial for those who do lot of office work and spend lot of time sitting on chair.
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