Dhanurasana – Bow Pose

This asana is great for restoring flexibility to the spine and strengthening the abdominals. Although it is easy to learn, its effectiveness depends on practicing regularly.


  1. Lie on your stomach with your legs straight and your arms resting alongside your body.
  2. Exhale and bend your knees, bringing your heels close to your buttocks. Reach back and grab your ankles with your hands.
  3. Inhale and lift your head, chest, and thighs off the ground, while keeping your hands holding onto your ankles. Your gaze should be directed forward. Hold this position, while breathing normally, for at least 30 seconds.
  4. Exhale and release your ankles and slowly lower your body back to the starting position.

This asana is recommended for people with inflammatory and deforming diseases of the musculoskeletal system, such as osteochondrosis and arthritis, as well as for those with upper respiratory tract and gastrointestinal tract disorders. It has a comprehensive effect on the whole body, making it a good option even for beginners.

Note: Do not perform this asana during periods of exacerbation of chronic diseases. Even if you are practicing yoga on your own, it is important to work with a yoga instructor in the beginning stages and consult a doctor before beginning any new exercise routine.

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