Dhanurasana
Bow Pose · ధనురాసనం
🧘Picture coming soon
Intermediate Back bends · వెనుకకు వంగే ఆసనాలు
⏱ Hold / repeat: 10–20 seconds · 👧 not for children · 👵 seniors: choose an easier version
How to do it
- Lie on the front.
- Bend the knees and hold the ankles.
- Breathing in, lift the chest and thighs, pulling the feet back.
- Breathe; lower slowly.
🌬️ Breathing: Inhale to lift; steady breathing.
✅ Benefits
- Strong back extension
- Opens the chest and shoulders
❌ Common mistakes
- Holding the breath
- Knees splaying very wide
⚠️ Avoid it, or take care, if
- Pregnancy
- Back injury
- Hernia or recent abdominal surgery
- High blood pressure
🪑 Easier versions
- Half bow, one leg at a time
- Strap around the ankles
Stop at once with chest pain, faintness, severe breathlessness or sharp pain. Emergency: 108 / 112. Educational content, not medical advice.
More Back bends
Bhujangasana Ustrasana Setu Bandhasana Matsyasana Salabhasana Purvottanasana Chakrasana (Urdhva Dhanurasana)
Yoga supports well-being; it does not diagnose or treat disease. If you have a health condition, are pregnant or have had surgery, ask your doctor first. Advanced poses (headstand, shoulder stand, plough, wheel, crow, lotus) need a qualified teacher.
