Yoga Pustures - Dhanurasana (Bow Pose)

Dhanurasana (Bow Pose)

This is similar to Vajroli, but the hands are kept off the ground.


A) Lie flat on the stomach, forehead on the ground, and arms by your sides.

B) Inhale, bending knees; then grasp both ankles.

C) Separate the knees and exhale.

D) Inhale, slightly raising the knees, head, and chest simultaneously, while pulling the feet away and up from the hands (the whole body should be moving together at one time). Breathe naturally. Concentrate on the back of the neck (vishuddha chakra), on the abdominal area (manipura chakra), or on the mid-point where the back is bent.

E) Exhale, slowly while lowering the body and limbs to the ground.

Benefits: This pose alleviates diabetes and chest ailments; it produces cortisone in the adrenal glands (for inflammatory, allergic, or excess tissue or tumor growth); adjusts the vertebrae, and straightens hunched back and drooping shoulders. The posture regulates the menstrual cycle and corrects infertility (if not due to deformed reproductive organs—i.e., if not hormonally caused); helps Kapha - asthma, Pitta—hemorrhoids, colitis, hypertension (half bow), rheumatism; Vayu—arthritis. This is one of the best postures for all digestive disorders. All the nadis run through the navel. The navel becomes uncentered if a person lifts heavy items with only one arm. This creates a disturbance in the flow of the nadis, and causes digestive troubles. Three minutes of practicing the bow pose realigns the navel within three days. Signs of proper digestion will be noticed immediately thereafter.

Organs Helped: This pose stimulates the solar plexus, digestive, elimination, and reproductive organs; massages the heart, liver, and pancreas; stimulates the kidneys and tones the alimentary canal. It regulates the endocrine glands (especially the thyroid and adrenals).