How to do Dhanurasana and its Health Benefits

Dhanurasana is also called a Bow Pose. In this pose, body stretch into upward direction using hands and maintain the balance on the abdominal area. This is a very useful pose for restore the flexibility of spinal cord and cure for some specific problems.


How to do Dhanurasana and its steps

Before starting, please watch the Dhanurasana video for more understanding then read the following steps carefully, so you don’t make any mistake.


  • Lie flat directly to the stomach
  • Bend your knees and take your feet to the buttock.
  • Hold both ankles with both hands.
  • Now raising knees and thighs in upward while breathing deeply. Make sure don’t bend the arms.
  • After raising the lower part of the body, you should lift the upper part of the body, meaning that lift the upper part from the navel.
  • Keep in mind that all the weight of the body comes on the navel and abdominal area.
  • Maintain the Balance on Abdominal Area
  • Now you are into the Bow position.
  • Hold the position and breath gently.
  • Back to normal position with exhaling breath.
  • Take rest with 5-10 deep breath and repeat again.


You can do this Dhanurasana in two ways, first for the beginners and second for the advance but you can follow anyone in which you feel comfortable. 

Beginner – Hold the position for 20-30 Seconds and breathe gently. Repeat the Position for 3 Times.
Advance – Hold the position as long as you can hold and breathe gently. Hold for at least 1-2 Minutes. Do only one Cycle.

Tadasana – Increase Height and Improve Blood Circulation.

Beginner’s guide

Dhanurasana will take some time for you to learn it completely. Initially, if you can not do this posture completely, then do your best to try and gradually you will be able to achieve this posture. If you are not able to lift your body and chest fully up and do not fully balance your body weight on your abdominal area then try to do this pose as much as you can. In starting do not stretch body too much in an upward direction, Just try slowly-slowly.


Who don’t do

  • The concern with your doctor if you have abdominal, Leg, Hip Injury.
  • Pregnant Women Don’t Do this. 


  • Don’t perform immediately after the meal (Food).
  • Take 2-3 Hour rest after the heavy meal. 1/2-1 Hour after light Meal like fruits or 15-20 Minute after 1 Glass of Water.
  • Don’t take Meal for 30 Minutes after performing Yoga.


After practising this asana you can feel the stretch in your waist for a few days. You don’t get the immediate result, continue this at least two weeks.You may not be comfortable in starting Because your body needs time to adopt this Pose. If after 2 Weeks you feel any specific problem in your Body then stop doing this Pose.

Chakrasana – For Restore the flexibility of Spinal Cord.

Dhanurasana Benefits

  • Good for increase Hight.
  • Increase the Flexibility of Spine and Body.
  • Toned Legs, Thighs and, Hips.
  • Remove Belly and Back Fat.
  • Make Abdominal and Back Health.
  • Improve blood flow and make body healthy and Energetic.
  • Increase Activeness in Body.
  • Help in Lower Back Pain, Breathing Problems, Eyes Problems, Cervical and spondylitis.
  • Reduce the Lower Back Pain.
  • Strong and toned the Legs and Arms Mussules.
  • Help in Women Uterus problems.

Congratulations, now you become the master of Dhanurasana.

Naukasana –  For remove Belly Fat and Toned Legs


I take all references from the Yoga Guru (Teacher) Baba Ramdev Teaching.

Note – Proper science working behind all the poses this pose tested and verified result by the Millions of People. This website focus on delivering only the true, best and correct information to you. We don’t post our article just by the reference of other websites and books, first tested by itself or practice by Million’s People.

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