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


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


The practitioner lies on the belly, grasps the feet, and lifts the legs into the shape of a bow.


Benefits of Bow Pose (Dhanurasana) 1. Strengthens the back and abdominal muscles 2.Stimulates the reproductive organs 3.Opens up the chest, neck and shoulders 4.Tones the leg and arm muscles 5.Adds greater flexibility to the back 6.Good stress and fatigue buster 7.Relieves menstrual discomfort and constipation 8.Helps people with renal (kidney) disorders

Anatomical focus[edit]

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

Follow-up asanas[edit]

Counter asanas are Halasana and Sarvangasana.[5]

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 2011-04-11. 
  4. ^ Sinha, S.C. (1 June 1996). Dictionary of Philosophy. Anmol Publications PVT. LTD. p. 18. ISBN 978-81-7041-293-9. Retrieved 9 April 2011. 
  5. ^ "Langkawi Yoga - Chakrasana (Wheel pose)". Retrieved 2011-06-25. Counter pose: Halasana or Sarvangasana 

Further reading[edit]