Dhanurasana is a backbend yoga pose. To perform it, one lies face down and bends their knees to bring their heels close to their buttocks. Their hands clasp their ankles as they lift their thighs, chest and head off the floor into an arched back position. Holding this backbend provides benefits like massaging abdominal organs, toning glands, and improving circulation, digestion and spine alignment. Contraindications include hernia, ulcers or high blood pressure.

1. DHANURASANA

2. Contents
• Picture
• Procedure
• Breathing
• Awareness
• Sequence
• Contra-indications
• Benefits

3. Dhanurasana

4. Procedure
• Lie flat on the stomach with the legs and feet
together, and the arms and hands beside the
body.
• Bend the knees and bring the heels close to the
buttocks.
• Clasp the hands around the ankles.
• Place the chin on the floor.
• This is the starting position.

5. • Tense the leg muscles and push the feet away
from the body.
• Arch the back, lifting the thighs, chest and
head together.
• Keep the arms straight.
• In the final position the head is tilted back and
the abdomen supports the entire body on the
floor.

6. • contraction is in the legs; the back and arms
remain relaxed.
• Hold the final position for as long as is
comfortable and then, slowly relaxing the leg
muscles, lower the legs, chest and head to the
starting position.
• Release the pose and relax in the prone position
until the respiration returns to normal.
• This is one round. Practise 3 or up to 5 rounds.

7. Breathing
• Inhale deeply in the starting position.
• Retain the breath while raising the body.
• Retain the breath inside in the final position or
practise slow, deep breathing so that the body
rocks gently in unison with the breath.
• Exhale while returning to the prone position.

8. Awareness
• Physical - on the abdominal region, the back,
or the rhythmic expansion and contraction of
the abdomen to the slow, deep breathing.
• Spiritual - on manipura or ajna chakra.

9. Sequence
• Dhanurasana is ideally practiced after
bhujangasana and shalabhasana and should
be followed by a forward bending posture.
• It should not be practiced until at least
three or four hours after a meal.

10. Contra-indications
• People who suffer from a weak heart, high
blood pressure, hernia, colitis, peptic or
duodenal ulcers should not attempt this
practice.
• This asana should not be practiced before
sleep at night as it stimulates the adrenal
glands and the sympathetic nervous system.

11. Benefits
• The entire alimentary canal is reconditioned
by this asana.
• The liver, abdominal organs and muscles are
massaged.
• The pancreas and adrenal glands are toned,
balancing their secretions.
• The kidneys are massaged and excess weight
is reduced around the abdominal area.

12. • This leads to improved functioning of the
– digestive,
– excretory and
– reproductive organs and
• helps to remove
– gastrointestinal disorders,
– dyspepsia,
– chronic constipation and
– sluggishness of the liver.

13. • It is useful for the management of diabetes
and menstrual disorders.
• It improves blood circulation generally.
• The spinal column is realigned and the
ligaments, muscles and nerves are activated,
removing stiffness.
• It helps to correct hunching of the upper back.
• It strengthens leg muscles, especially the
thighs.

14. • Dhanurasana is useful for freeing nervous
energy in the cervical and thoracic area,
generally improving respiration.