Dhanurasana shapes the body like an archer’s bow — thighs, torso and arms in one curve. It is a strong backbend and a powerful stimulant for the digestive fire.
Rocking gently on the abdomen is traditional, but only if the lower back feels safe. Otherwise, hold still and breathe.
How to practise
- Lie on the belly. Bend both knees and reach back for the ankles.
- Inhale, kick the feet into the hands and lift the thighs and chest off the floor.
- Keep the knees hip-width. Shoulders draw away from the ears.
- Breathe into the chest. Optional: rock gently forward and back.
- Exhale, release the feet, and rest in Makarasana.
Hold 10–20 seconds. Repeat 2–3 times.
Benefits
- Strengthens the back, glutes and thighs
- Opens the chest, shoulders and hip flexors
- Stimulates the digestive and reproductive organs
- Improves posture and spinal flexibility
Precautions
Avoid in high or low blood pressure, hernia, peptic ulcer, recent abdominal surgery, pregnancy or severe back pain. Do not force the knees together.
