Description:

Dhanu is a Sanskrit term which means bow. As the body assumes the shape of a bow in this asana, so it has been named as the Dhanurasana. Basically, Dhanurasana is a combination of the Bhujangasana and the Shalabhasana.



English Name: Bow Pose



Procedure:

1. Lie down flat on your stomach on the ground. Keep your heels and toes together, your hands by your side and breathe normally.

2. Fold both your legs from your knees and bring your heels close to your hip. Your heels must be 6-8 inches apart from each other.

3. Grab the ankles of both the legs with the respective hands.

4. Push your head and your neck backwards very slowly.

5. Lift up your thighs, shoulder and the chest above the ground level as much as possible and let your full body be balanced on your stomach.

6. Inhale and exhale deeply during this whole process.

7.  On reaching the position, hold back your breath and retain the posture for 6-8 seconds.

8. Then slowly exhale and lower your head, chest and shoulders.



Benefits:

1. Dhanurasana energizes and activates the glands of the Endocrine.

2. Flexibility of your body increases and blood circulation is also enhanced.

3. It reduces the accumulated fat in your lower stomach.

4. It energizes and activates the pancreas, liver, kidneys, abdominal areas and all the other organs that are related to the lower portion of our body.