Asanas / Dhanurasana, position of the arc

Dhanurasana supplementing the work on the spine of the Cobra and the grasshopper, and after the latter. We follow the text of the book Keys of Yoga, Danilo Hernandez. Run: Raúl Torres, Professor of the international school of Yoga. Photos: Thor Castro.

The arc

1 starting position: lie face down with the legs slightly apart. Flexing the knees and hands grab both ankles by its outside. The fingers of the hands embrace the ankles, observing all the same direction. The thumb is not opposed to the rest. The tips of toes are in contact, while the knees remain separate to the same width of your hips. Forehead rests on the floor. Relax a few moments in the starting position.

2 inspiring, stretches the legs upward and backward, so thighs rise of ground, and simultaneously lift head and chest. Emphasizes the position elevating the legs and the trunk to the maximum and bringing the head back (previously by lengthening the neck).

3. keep the end position for ten to thirty seconds, breathing toracicamente.

4 venting air, descends slowly, progressively relaxing the legs. When you reach the starting position rests a moment without releasing the ankles.

Technical details

Avoid catch the feet instead of the ankles.

Performs the rise arc progressively tightening the legs and raising the trunk at the same time. Avoid climbing hit or kick back.

In the final position the legs and buttocks perform most of the work, while the back remains passive.

Throughout the year the arms are stretched by the action on them legs and firm.

The body weight rests solely on the abdomen. Feet are above the head and shoulders are relaxed and back.

Fat toes fingers keep in touch throughout the year. Your knees will be well separated.

Main benefits

  • Impact very positively on the endocrine glands, especially in the thyroid and adrenals.
  • It increases the intra-abdominal pressure, reporting a beneficial massage to all of the abdominal viscera.
  • It relieves gastrointestinal including dyspepsia, chronic constipation and lazy liver disorders.
  • It relaxes the spine.
  • It distends and stimulates the solar plexus.
  • It helps to regulate the menstrual cycle.
  • It stimulates the pancreas, resulting a very useful asana yogic of diabetes treatment.


Persons suffering from peptic ulcer or hernia should not practice bow. Nor is it advisable in the case of major ailments of the abdominal organs, hypertension or herniated disc.

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By • Jul 2, 2013 • section: Asanas, Practice