Variation 1 : When this asana is performed,
it gives the appearance of a bow. The stretched hands and
legs represent the string of a bow; and the body and thighs
represent the bow proper.
Lie prone on the blanket. Relax the muscles. Now bend the
legs over the thighs. Catch hold of the right ankle with the
right hand and the left ankle with the left hand firmly. Raise
the head, body, and knees by toughing at the legs with the
hands so that the whole burden of the body rests on the abdomen
and the spine is nicely arched backward like a bow. Maintain
the pose for few seconds and relax the body. Hold the breath
while performing this pose. Do not permit jerks when you do
This is the best exercise for cervical, thoracic, lumbar,
or sacral region of the spine. This pose gives the combined
effect of the cobra and locust poses. The back muscles are
well massaged. This removes constipation and cures dyspepsia,
rheumatism, and gastrointestinal disorder.It reduces, fat,
energizes digestion, invigorates appetite, and relieves congestion
of the blood in the abdominal viscera. This pose is recommended
Variation 2 : This is known as full Dhanurasana
or Poorna Dhanurasana. To perform this, considerable flexibility
of the spine is required.
Lie on the abdomen and fold the legs at the knees. Take hold
of the big toes with the hands and slowly pull the feet toward
This gives maximum exercise to the spine.
Variation 3 : In this pose, half of the body
is bent and half is kept straight.
Lie down and fold the right knee. Catch the right toe with
the right hand and slowly pull it toward the head, bending
the right side of the back. Alternate the procedure for the
left side. This can be done two times for each side.
Variation 4 : This pose exercise more effectively
the ankle, knee and shoulder muscles. Lie face down and fold
the legs. Now press the feet with the hands until the heels
touch the floor. Keep the hands until the heels touch the
floor. Keep the head above the floor.