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Parsva Dhanurasana

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  1. Begin in Anantasana / Vishnu’s Couch Pose on your right side.
  2. Bring your right hand next to the right hip and place your head on the floor.
  3. Bend your knees and grip your ankles with your hands.
  4. Inhale and pull your feet towards your head while arching your back.
  5. Stretch your body as much as you can.
  6. Stay in this pose for 3 to 6 long breaths.
  7. To come out of the pose, release your feet and rest in Savasana / Corpse pose.
  8. Repeat the sequence on your other side for the same length of time.

Technique in pictures/animation


  • Stretches and strengthens the spine.
  • Stretches the neck, shoulders, chest and abdomen.
  • Stimulates the abdominal organs.
  • Stretches the arms, legs and hips.[1]

Related Asanas

Special requisites

Initial practice notes


External Links