Karuna Yoga Vidya Peetham Bangalore

Dhanurasana – Bow Posture

(dhanu – bow)


  • Lie on prone posture called Makrasana (crocodile) relaxation posture.
  • Now bend the knees, stretch the arms back and catch hold the right ankle with the right arm and left ankle with the left arm.
  • Inhale, pull the legs up by pulling backward, knees off the floor and simultaneously lift head, chest, off from the floor by pulling forward.
  • The arms straight like bow-string.
  • Rest whole body weight on your abdomen.
  • At beginning keep toes touching each other, knees apart.
  • Reaching final posture bring knee and toes together.
  • Remain in this posture for 10 to 20 seconds, breathing strongly and evenly.
  • Exhale, release legs, return back to Makrasana (crocodile) posture.


  • This asana brings back elasticity to the spine and tones the abdominal organs.
  • Good for diabetes and obesity group.
  • Brings tremendous stamina by holding for long duration.
  • Makes neck and arms stronger.




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