Bow Pose (Dhanurasana)
Category: Backbend
Difficulty: Intermediate
Sanskrit/Pronunciation: Dhanurasana (dah-noor-AHS-uh-nuh)
Main Focus: Spine, Chest, Shoulders, Quadriceps, Back
Props: Yoga Mat, Yoga Belt, Blanket, Bolster
Bow Pose (Dhanurasana) is an energising backbend that strengthens the back body while opening the chest, shoulders and front of the thighs. Practised lying on the front with the knees bent and the hands holding the ankles, the chest and thighs lift to create the curved shape of a bow. Props can make the pose more accessible, helping you explore the backbend without straining to reach the feet.
- Lie flat on your stomach with arms alongside your body, palms facing up
- Bend your knees and reach back to grasp your ankles or feet
- Inhale deeply, lift your chest and thighs off the floor simultaneously, pulling your feet gently towards the ceiling
- Keep your gaze forward or slightly upward without compressing the neck
- Engage your back muscles and press your shoulder blades together
- Hold for 20–30 seconds, breathing steadily
- Exhale to slowly lower down with control
- Strengthens the back, glutes, and legs
- Opens the chest and shoulders
- Improves spinal flexibility and posture
- Stimulates digestion and energises the body
- Use a strap around the ankles if reaching feet is difficult
- Lift only chest or thighs if full pose is too intense
- Place a folded blanket under the pelvis for extra cushioning
- Avoid if you have recent back or shoulder injuries
.png?v=1779368777780)
Keeping the thighs grounded in Bow Pose turns it into a more supported, accessible variation that reduces strain through the lower back while still opening the front body. Gripping the ankles helps create a gentle lift through the chest, while a small rectangular bolster placed beneath the front of the stomach provides added support and stability. This setup encourages a softer backbend, allowing you to focus on length through the spine and opening across the chest without overloading the lumbar region.
Ideal Props for Bow Pose
Props can provide additional support and help make Bow Pose more accessible. Loop a yoga belt around the ankles if reaching the feet comfortably with the hands is difficult, allowing you to explore the backbend while maintaining space through the shoulders. A folded blanket can provide extra cushioning beneath the pelvis, while a bolster can be used beneath the thighs or upper body for additional support when exploring modified variations.
