Bow Pose – Dhanurasana

About the pose

Dhanurasana (Bow Pose) yoga posture has been named after the shape it takes – that of a bow. Dhanurasana is part of the lying down on the tummy category and is also part of the Backbend series. This powerful pose which looks like a Bow works on all the parts of your back simultaneously. The balancing of the entire body on the lower abdomen makes the body look like a powerful and strong bow. This beautiful pose brings all the stretch that is need to the entire back and works wonders on the abdominal muscles. Learn more about this yoga pose below.

How to do the pose

• Lie on your belly, with your hands by your side, palms facing up
• Bend your knees and take hold of your ankles with your hands
• Press your pubic bone down, draw your lower belly in and up
• On an inhalation, press your ankles in your hands, lifting your chest and thighs
• Slide your shoulder blades down and towards each other to open your chest
• Stay for a few breaths, breathing into your chest and ribs
• On an exhalation, release your ankles, and gently lie down on your belly for a few breaths.

Beginners tips

• Place a folded blanket under your pelvis to avoid your hip bones pressing into the floor
• Try using a strap around your ankles if you have trouble lifting from the ground
• Try the pose in stages by only lifting your chest up, leaving your thighs and knees on the floor
• Make sure you have warmed up your spine before trying this pose – use lower backbends such as Cobra and Locust first.

Benefits

• Strengthens the back
• Opens the chest and shoulders
• Helps mobility in the front body and hip flexors
• Energising

Watch out for

• Don’t let your knees spread wider than hip-width apart
• Drop your chin towards your chest if you feel tension in the neck
• Avoid in case of high/low blood pressure, headaches and back injuries

FURTHER READINGS

• The complete yoga teachers’ guide – How to learn, earn & grow
• Free yoga resources – eBooks, music, asanas
• Yoga mat quiz – Which yoga mat is the best for me?
• Understanding about yoga

Variations

• To deepen this pose, keep your knees and feet closer together, or take hold of the inside of the ankles for an extra stretch on the shoulders and upper back.
• Use your back and abdominal muscles to rock forwards and backwards in this pose. You may need to place a folded blanket under your hips for extra padding.
• Practise one-sided versions of Bow Pose by extending the right leg back, resting on your right forearm while taking the left ankle with the left hand.
• You can also practise Bow Pose lying on your side.

Credits