Bow Pose
Dhanurasana
Bow Pose (Dhanurasana, meaning "bow" in Sanskrit) takes its name from the shape of a strung bow: the body forms the arc, the arms form the string, and the resulting tension creates a vigorous opening of the entire front body simultaneously. Reaching back to hold the ankles while lying on the belly, the legs kick into the hands and the chest lifts clear of the mat, creating a deep backbend that is self-sustaining through the dynamic tension between the arms and the legs. The optional rocking motion that many practitioners add massages the abdominal organs and warms the spine from the inside. It is both energising and liberating, and a useful bridge between gentler backbends like Cobra and more demanding postures like Wheel.
Benefits
- Opens the full front body: chest, abdomen, and hip flexors
- Strengthens the back muscles
- Stimulates the abdominal organs
- Improves posture
- Relieves stress and fatigue
Step-by-Step Instructions
- 1
Lie on your belly with arms beside your torso.
- 2
Bend your knees and reach your hands back to hold the outer ankles.
- 3
Inhale and kick your feet up and back, lifting the thighs off the mat.
- 4
Let the kick lift the chest off the mat as well.
- 5
Roll the shoulders back and gaze forward.
- 6
Hold for 3–5 breaths, rocking gently if desired.
- 7
Exhale and release slowly.
Common Mistakes to Avoid
Bending the knees wide: keep them hip-width
Crunching the neck: keep it long and neutral
Forcing the kick: let the lift happen naturally
Modifications & Variations
Hold one ankle at a time for a gentler start
Use a strap looped around the ankles if hands cannot reach
Safety Notes
⚠Back injury
⚠Neck injury
⚠High or low blood pressure
⚠Headache
⚠Insomnia
⚠Pregnancy
