Exercise-69: Dolasana

  • Stand erect with feet 2 to 3 feet apart.
  • Raise the arms and interlock the fingers behind the neck with the elbows pointing sideways.
  • Turn the upper part of the body slightly to the right.
  • Exhale and bend forward while bringing the head to the right knee.
  • Holding your breath outside, swing the head and upper trunk from the right knee to the left knee and back.
  • Repeat 3 times and then return to the upright position and center the body.
  • Repeat the process but this time bend the trunk to the left knee from the upright position.
  • Practice 5 times to each side.
  • Keep the legs straight throughout the whole asana.




  • It is an excellent asana for making the arms, shoulders and back strong and supple.
  • It makes the waistline slim and strong and tones the spinal nerves in the lower back.



Standing and Bending Asanas are good for our health

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