Holding the toes
with the hands, stretching them up to the ears, assuming the shape of a bow is
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.
- Take prone lying position, legs together, hands straight by the
side of the thighs, chin resting on the ground.
- Fold the legs at the
knees and bring them on the thighs. Knees must remain together.
your hands backward and hold the toes of respective legs from the thumb and forefinger
of the respective hands.
- Raise your legs a little up and simultaneously
raise your head and chest.
- Holding the toes, pull the legs towards
ears and bring the toes near the ear. Gaze in front.
- 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
Benefits and Limitations
- Do not
try to bring the toes near ears forcefully if it is difficult.
increase the practice.
- It is desirable to practise simple Dhanurasana
before one resorts to practise above mentioned Dhanurasana.
- It makes spine and back muscles flexible, removes
- It helps in removing constipation and pitta disorders.
- Those suffering from lumbar spondilitis should not practice it.