How to practice

Inhale to lift; the held pose allows only small, steady breaths; never hold the breath.

Lie face down; bend the knees and reach back to hold the ankles (or a strap looped around them).
Exhale to firm the belly; press the pubic bone toward the floor.
Inhale and kick the shins back and up, letting the chest and thighs lift together.
Keep the knees hip-width and the shoulders melting away from the ears; breathe 3–5 breaths.
Exhale, release the ankles, and lower; rest the cheek on the mat before repeating once.

Benefits

Deeply stretches the chest, shoulders, abdomen, thighs and ankles
Strengthens the back muscles and improves posture
Strongly stimulates digestion and appetite
Invigorates and warms, a pose of energy and courage

Contraindications & cautions

Pregnancy, recent abdominal surgery or hernia; avoid
High blood pressure or heart conditions, prefer gentler backbends
Neck injury, keep the head in line with the chest, not thrown back
Lower-back pain during the pose, lower immediately and rest

Skip or modify the pose on days a caution applies to you, and work with a qualified teacher for injuries, pregnancy or health conditions.

In the tradition

Dhanu is a bow, and in the Gītā’s first chapter the whole world is one; the body strung, the breath the arrow. As a strong, heating backbend it belongs to kapha: it burns heaviness and wakes dormant strength. Vāta and pitta bodies can enjoy it briefly, warmed up and unforced.

Sources & further reading

Haṭha Yoga Pradīpikā , Svātmārāma (chapter 1, holding the toes with the hands, the bow among the chief āsanas)
Light on Yoga , B. K. S. Iyengar (Dhanurāsana)

Classical citations mark where a tradition is drawn on; modern books and videos are shared as further guidance, not as prescriptions.