Dhanurasana - 1

Holding the toes with the hands, stretching them up to the ears, assuming the shape of a bow is called Dhanurasan.

Note:- The Hindi Edition of Hathapradipika published from Kaivalyadhama, Lonavia (1980) quotes similar photograph given above, while describing Dhanurasana. The words 'Padangusthau' and 'Panibhyam' of dual number support the meaning given above. According to it, one has to bring both the toes simultaneously upto the ear.

Technique :-
  1. Take prone lying position, legs together, hands straight by the side of the thighs, chin resting on the ground.

  2. Fold the legs at the knees and bring them on the thighs. Knees must remain together.

  3. Bring your hands backward and hold the toes of respective legs from the thumb and forefinger of the respective hands.

  4. Raise your legs a little up and simultaneously raise your head and chest.

  5. Holding the toes, pull the legs towards ears and bring the toes near the ear. Gaze in front.

  6. While returning to this original position, loosen your hands, take legs backward, let the thighs touch the ground, leave the toes and ultimately bring the legs and hand to the first position.
Remember :-
  1. Do not try to bring the toes near ears forcefully if it is difficult.

  2. Gradually increase the practice.

  3. It is desirable to practise simple Dhanurasana before one resorts to practise above mentioned Dhanurasana.
Benefits and Limitations :-
  1. It makes spine and back muscles flexible, removes nervous weak-ness.

  2. It helps in removing constipation and pitta disorders.

  3. Those suffering from lumbar spondilitis should not practice it.


Svastikasana | Uttanapadasana | Bhujangasana | Ardha-Padmasana | Ukatasana Ardha-Salabhasana | Padhastasana | Tadasana | Dhanurasana - 1 |
| Dhanurasana - 2 | Naukasana | Vajrasana | VakrasanaSupta-Vajrasana | Gomukhasana | Savasana | Viparitakarani | Ardha-Matsyendrasana |
| Sirasana | Pascimottanasana | Ugrasana | Konasana | Trikonasana | Halasana Samasana | Uttanamandukasana | Bhadrasana |
| Akarana-Dhanurasana | Mayurasana | Simhasana | Padmasana | Vakasana | Ujjayi Pranayama | Padmasana (Baddha) | Tolangulasana |
| Anuloma-Viloma | Parvatasana | Yogamudra Salabhasana | Makarasana | Makarasana - 2 | Uddiyana Bandha | Matsyasana | Vrksasana | Kapalabhati |
| Cakrasana - 1| Cakrasana - 2 | Jalandhara Bandha | Nauli | AgnisaraGomukhasana (Baddhahasta)Viparitakarani (Saravangasana) |