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23 Sep 2023


DHANURASANA (Simplified)
Practice of the Month

DHANURASANA (Simplified) 

by Kaivalyadhama Yoga Institute

DHANURËSANA – Simplified Version 2
Stretching the legs on the ground like a stick and catching hold of the toes with the hands and curving the body like a bow is called Dhanurasana.


  1. Take the prone position with the legs and feet together and toes pointing outward. Hands should be by the sides of the body, fingers together, and palms facing upward with the chin resting on the ground.
  2. Bend your legs at the knees and bring the heels towards the buttocks. Then, using your hands catch hold of your respective ankles.
  3. Holding the ankles, simultaneously raise your thighs, chest, and head off the ground assuming the shape of a bow. You may feel as if your legs want to release from your grip, but maintain this position for some time.
  4. While returning to the original position, place your thighs and chest on the ground. Then, unfold your legs and come back to the first position.


  1. If it is difficult to keep the knees together, beginners may keep a distance between the knees.
  2. Lift the head upwards as you lift the chest.
  3. Do not bend your arms at the elbows

Benefits and Limitations:-

  1. It makes the spine and back muscles more flexible and removes weakness of the nervous system.
  2. It helps to remove constipation and disorders of Pitta.
  3. Those suffering from lumbar spondylosis should not practice it.

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