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The word ‘dhanu’ in Sanskrit means bow. The body resembles a bow in this asana. Lie down on the ground with your face downward. Inhale deeply. Bend your legs and grasp your ankles with your hands, Keeping all the five fingers of your each hand on the inner side of the legs. First raise the hind part of the body and then raise your chest also. Bend your neck backwards and look at the sky. There should be a tug of war between the legs and hands, so that your entire body comes to rest on your navel. Bend your body in a bow shape. Slowly come back to the original position while exhaling the breath, and relax in Shithilasana on the right side.



This asana provides full exercise to the spine which becomes more elastic. It benefits the kidneys. Entire digestive area is stretched, by which abdominal disorders are cured. It also provides sufficient exercise to the neck, ribs and lungs. It helps remove obesity. It helps cure menstruation and uterus disorders. The heart becomes strong.