How To Do Dhanurasana


1. Lie down on your stomach. 

2. Take a few deep breaths. 

3. Bend your legs inwards and grab your ankles and lift your upper body and thighs up away from the floor.

4. Keep balancing on your stomach and pelvic area and breathe normally. Hold this position for 15-20 seconds. 

5  Exhale and slowly come back to the starting position. This is one rep. Try doing at least 5 reps. 

What are the benefits of the Dhanurasana?

1. Reduces belly fat

2. Strengthens back muscles and relieves back pain

3. Improves digestion

4. Helps improve blood circulation. 

5. Helps in better functioning of liver, pancreas, small intestines and large intestines.

6. Helps in stimulating reproductive organs.

7. Cures menstruation problems

8. Helps in better breathing and cures asthma.


People suffering from high blood pressure, back pain, hernia, headache, migraine or abdomen surgery should not practice dhanurasana.