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Dhanurasana (/ˌdɑːnʊəˈrɑːsɑːnɑː/ DAH-noo-RAH-sah-nah[1]; Sanskrit: धनुरासन; IAST: Dhanurāsana), Bow Pose,[2] or sometimes Urdva Chakrasana (Upward Wheel Pose) is an asana.


The name comes from the Sanskrit words धनुर (Dhanura) meaning "bow",[3] and आसन (Asana) meaning "posture" or "seat".[4]


First the practitioner should lie prone and grasp the feet to lift the leg and chest to form a bow. Remain in this position for some time and then return to the previous position.


Benefits of Bow Pose (Dhanurāsana)[5]

  1. Strengthens the back and abdominal muscles.
  2. Opens up the chest, neck and shoulders.
  3. Tones the leg and arm muscles.
  4. Adds greater flexibility to the back.
  5. Good stress and fatigue buster.
  6. Relieves menstrual discomfort and constipation.
  7. Helps people with renal (kidney) disorders.
  8. It provides relief from headache.

Anatomical focus[edit]

Backward extension of the spine is achieved with the back muscles, not by leverage with the arms.[5]

Follow-up asanas[edit]

Counter asanas are Halasana and Sarvangasana.[6]

See also[edit]


  1. ^ Budilovsky, Joan; Adamson, Eve (2000). The complete idiot's guide to yoga (2 ed.). Penguin. p. 160. ISBN 978-0-02-863970-3. Retrieved 11 April 2011.
  2. ^ "Yoga Journal - Bow Pose". Retrieved 2011-04-09.
  3. ^ "Dhanurasana - AshtangaYoga.info". Retrieved 11 April 2011.
  4. ^ Sinha, S. C. (1 June 1996). Dictionary of Philosophy. Anmol Publications. p. 18. ISBN 978-81-7041-293-9.
  5. ^ a b "Bow Pose - Dhanurasana - Yoga Pose". Yoga Journal. 2007-08-28. Retrieved 2016-12-04.
  6. ^ "Langkawi Yoga - Chakrasana (Wheel pose)". Retrieved 2011-06-25. Counter pose: Halasana or Sarvangasana

Further reading[edit]