धनुरासन

Dhanurāsana

Bow Posture

Sources: Haṭha Yoga Pradīpikā 1.25 · Gheraṇḍa Saṃhitā 2.18

Classical Description

The Haṭha Yoga Pradīpikā (1.25) describes:

“Grasp the big toes of the feet with the hands and draw them to the ears as if stringing a bow. This is Dhanurāsana.”

The Gheraṇḍa Saṃhitā (2.18) offers the more recognized description:

“Lying face down, bend the legs upward and take the ankles with the hands. Pull them like the string of a bow. This is Dhanurāsana.”

Technique

  1. Lie face down on the floor
  2. Bend the knees, bringing the heels toward the buttocks
  3. Extend the arms backward and take the ankles with the hands
  4. Inhale and simultaneously raise the chest and thighs from the floor
  5. The body arches, forming the curve of a bow
  6. The arms remain straight, acting as the “string” that tensions the bow
  7. The gaze is directed forward or slightly upward

Benefits According to the Texts

Dhanurāsana grants:

  • Flexibility of the entire spine
  • Strengthening of the back and dorsal muscles
  • Deep stretching of the abdominal organs
  • Stimulation of digestive fire (jaṭharāgni)
  • Opening of chest and shoulders
  • Massage of internal organs through floor pressure

Notes

The name derives from dhanur (bow), the classical weapon of Vedic warriors. The body perfectly imitates the shape of a drawn bow, with the torso as the curved wood and the arms as the string. This āsana complements forward-bending postures, providing balance to the spine.