Dhanurasana – Harshini, Yoga Expert & Disha Volunteer









  • Bend the knees and hold the ankles by the palms.
  • As you inhale, raise the head and the chest -upwards. Pull the legs outwards and backwards so that the spine is arched back like a bow
  • Stabilize (rest) on the abdomen.
  • Do not bend the elbows.
  • Look up.
  • Keep the toes together.
  • Maintain for about half a minute with normal breathing.
  • Slowly come back to normal position by exhaling. Relax in Makarasana.

Note: Initially the knees will spread out, but with practice they can be brought very near, almost touching each other.


  • Useful for diabetes patients
  • Removes gastro-intestinal disorders
  • Stimulates and helps in slimming the whole body
  • Gives good stimulation and flexibility to the back.

People with general debility should be cautious while performing this Asana.