Bow Pose (Dhanurasana) – Steps – Benefits


This yoga posture has been named after the shape it takes – that of a bow.


  1. Lie on the ground (on stomach) facing downwards.
  2. Relax completely
  3.  Inhale slowly and starts bending your legs backwards and catch the ankles with the hands .
  4. . Put your whole weight on your abdomen.
  5. Only your stomach and pelvic area will touch the ground.
  6. Hold this position for few 15-20 seconds and continue taking a deep breath
  7. . You can increase the time after practicing this.
  8. Now after 15-20 seconds exhale slowly and come back to starting position.


  • Strengthens the back and abdominal muscles
  • Stimulates the reproductive organs
  • Opens up the chest, neck and shoulders
  • Tones the leg and arm muscles
  • Good stress and fatigue buster
  • Relieves menstrual discomfort and constipation
  • Helps people with renal (kidney) disorders


  • Ladies should not practice yoga during pregnancy and in periods.
  •  high blood pressure patient
  • Suffering from back pain and hernia avoid doing danursan
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