Pronunciation: Dhah-noo-rah-suh-nuh
Meaning: Dhanu = Bow, Asana = Pose
Pose Type: Prone
Level: Intermediate

This pose resembles an archer’s bow, with the torso and legs representing the bow’s body and the arms the string. It is an excellent pose for people with sedentary jobs, as it can help improve posture and alleviate discomfort from slouching. Additionally, Dhanurasana is one of the most effective yoga poses for weight loss, particularly in reducing belly fat.

Instructions

1. Lie flat on your stomach, facing the floor.
2. Keep your knees hip-width apart. Slowly fold your knees and hold your ankles with your hands, ensuring you grab the ankle and not the top part of your feet.
3. You may keep your thighs on the ground if you cannot lift them off the mat.
4. Look straight ahead and hold the pose for 3–5 deep breaths, balancing on your stomach and breathing into your chest and ribs.
5. Exhale and release the pose by lowering your head, chest, thighs, and feet toward the mat. Let go of your ankles and return your hands to your sides.
6. Repeat this 2–3 more times.
7. After practicing a few times, move into Balasana to relax your body for a few seconds.

Tips

• Beginners may find it difficult to lift their thighs off the floor. To assist, lie with your thighs and pelvis supported on a rolled-up blanket and lift your head, thighs, and knees off the floor.
• If you still have trouble, ensure you warm up your spine before attempting this pose by practicing lower backbends, such as Bhujangasana and Ardha Salabhasana.

Benefits of Dhanurasana (Bow Pose)

• Cures respiratory disorders, including asthma.
• Improves blood circulation to the spinal nerves.
• It helps alleviate severe problems such as obesity and gastrointestinal issues.
• Cures constipation.
• Beneficial for diabetes.
• Aids in addressing menstrual disorders.