The Sanskrit word “Dhanu” means ‘bow’. In this asana, the body takes on the shape of a drawn bow. Therefore, this asana is called Dhanurasana.

Technique:

Lie flat on your stomach on a carpet of blanket. Stretch the legs and arms straight on the ground. Let the arms lie by your sides. Bend both legs at the knees. Put both heels on the buttocks. Take both hands backwards. Hold the lower part of the left leg by the left hand and lower part of the right leg by the right hand. Now slowly inhale and retain your breath. Raise your chest gradually after stretching the arms and legs towards the sky. Bend your neck backwards and look at the sky.

Stretch your body and come to the final position. Hold your breath as long as comfortably possible and return to the former position. Now straighten your legs and keep your arms by your side and relax. In the beginning it is enough to do it for two or three seconds. You can increase the time gradually. Later you can do this asana upto 5 times.

Contra-indications:

Patients suffering from palpitation, blood pressure, hernia should not do this asana.

Benefits:

Dhanurasana is complementary to Bhujangasana and Salbhasana. By doing this asana, you obtain the benefits of both. The back, spine, waist, stomach. Chest, lungs, neck, legs and arms – all get the required exercise and are strengthened. It increases appetite. Stomach is relieved of the gas. Obesity is cured. Disorders of meanstruatin are set right. Chest becomes broad. Body becomes beautiful and youthful.