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Dhanur means bow and by the practice of Dhanurasana, the shape of our body becomes like a bow. That’s why it is called Dhanurasana.

To do Dhanurasana, choose a quiet place and then spread a yoga mat or sheet and lie down on it on your stomach.

Steps of Dhanurasana

Dhanurasana - How To Do Dhanurasana? And More

(1) For the practice of Dhanurasana, lie down on your stomach in your place.

(2) Join both legs.

(3) Then bend both knees.

(4) Keep the chin on the ground.

(5) And hold the ankles with your hands.

(6) Hold the right ankle with the right hand and the left ankle with the left hand.

(7) Now you will breathe in slowly.

(8) Both knees and feet can also be kept together. And a little distance can also be given in them equal to the shoulders.

(9) Now while inhaling slowly, raise the whole body up.

(10) Raise the chin, shoulders, and chest from the front and lift the knees and thighs from behind. And in such a way, slowly lifting the whole body upwards, bring the whole body above the navel center.

(11) And in this way while inhaling, go up and pull the whole body.

(12) As long as you stay in this position, the speed of breathing will continue normally.

(13) And look upwards towards the ceiling or the sky.

(14) Now slowly exhale and come back to the normal position.

Know More About Dhanurasana

Dhanurasana - How To Do Dhanurasana? And More
  • Dhanurasana can be practiced normally for 2 to 4 times. And the body can be kept still for 15 to 60 seconds at a time. Gradually increase the time limit.
  • With its practice, the whole stretch is generated from the chin to the knees. The whole throat, lungs, abdomen, waist part, and thighs are stretch is generated on the front part of the whole body. And all the pressure is generated on the lower back and on the back of the neck.
  • Immediately before and immediately after the practice of Dhanurasana, practice Shashankasana or Pawanmuktasana.


Dhanurasana - How To Do Dhanurasana? And More
  • The practice of Dhanurasana is beneficial in the pain or problem of back pain, waist pain, neck pain, and cervical spondylosis.
  • Especially the practice of Dhanurasana is beneficial for the lungs and spine.
  • With its practice, all the stretch falls on the lungs, on the chest, due to which the lungs and chest are fully expanded.
  • This increases the working capacity of the lungs. And in the ability to breathe, oxygen is filled inside the body in large quantities, the lungs are able to do their work naturally.
  • Dhanurasana is the best exercise for lungs and the spinal cord becomes flexible by its practice.
  • Deterioration of the size of the spine, stiffness, due to dhanurasana practice, the spinal cord is able to perform its function healthy and easily.
  • In its practice, the stomach and internal organs of the stomach, liver, kidney, pancreas and other internal organs are stretched, due to which all these organs are able to do their work easily.
  • By being active, the pancreas is able to do its work well. The liver and kidney are also able to do their work properly. Gastric fire can be ignited well. Due to which constipation is not cleaned properly, stomach ache, food is not digested properly, air disorders, these problems can be got rid of.
  • For the arteries, also for the heart i.e. for those who are healthy, this exercise is beneficial for the heart, it expands completely and the veins in the heart are able to circulate blood well around the heart. This also keeps the heart healthy.


As a precaution, keep some special things in mind.

  • If there is any serious disease related to stomach, back and heart, do not practice it.
  • And apart from this, do not practice it in the problem of hernia and ulcer Or practice it after consulting a doctor.

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