ProneIntermediate
Bow Pose
Dhanurasana
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About This Pose
Bow Pose (Dhanurasana) is an energizing backbend that creates a bow-like shape by holding the ankles while lifting the chest and thighs. This pose opens the entire front body—chest, abdomen, hip flexors, and quadriceps—while strengthening the back. The dynamic tension between holding the ankles and lifting creates an exhilarating expansion that energizes body and mind.
Step-by-Step Instructions
- 1
Lie face down
- 2
Bend knees and reach back
- 3
Hold outer ankles
- 4
Kick feet into hands
- 5
Lift chest and thighs
- 6
Hold with steady breath
Alignment Cues
- Kick feet back firmly
- Lift chest high
- Keep knees hip-width
- Breathe into chest expansion
Benefits
- Opens entire front body
- Strengthens back powerfully
- Energizes and invigorates
- Stretches hip flexors
- Opens chest deeply
- Builds dynamic strength
Modifications
- Use strap around ankles
- One leg at a time
Variations
- Rocking bow
- Side bow
Cautions & Contraindications
Cautions
- Avoid knee strain
- Do not overarch lower back
Avoid this pose if you have:
- Back injury
- Knee pain
Quick Facts
Primary Focus
spineSecondary Focus
chest
Suggested Hold
30 seconds
Tags
pronebackbendstrengthintermediate
Equipment
yoga mat
