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Padangushta Dhanurasana

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  1. Start the pose by brining the front body to the floor.
  2. Now bend the knees and lift the shins vertical and then flex your feet and turn the feet out as much as possible.
  3. Then hold on to the inner edges of the big toes with the fingers.
  4. After this inhale and then lift the legs and the torso. Again exhale and then rotate the arms to point the elbows forward.
  5. The next step is to wrap the fingers and thumbs around the big toes.
  6. Again inhale and kick the feet up and back to capacity. Then straighten the arms.
  7. Now lift the chin and look up. Hold the pose for some time, about 10 to 20 seconds and then breathe.
  8. To release the come exhale and then lower the arms and legs to the floor.

Technique in pictures/animation


  • This asana is considered to be helpful to cure rheumatic and arthritic pain.
  • It is beneficial to cure obesity, back pain and shoulder pain.
  • It also helps to eliminate gastric problems and other digestive disorders.
  • It provides you with a good physique and body posture.
  • It is beneficial for people suffering from diabetes, asthma and bronchial disorders.
  • It helps to open up the chest region.
  • It reduces the pain in different parts of the body.It stretches and strengthens the back.
  • It strengthens and stretches the groin.
  • It improves the blood circulation.[1]

Related Asanas

Special requisites

Initial practice notes


External Links