Bow Pose
Bow Pose: Step-by-Step Instructions
Bring more elasticity into your back and help prevent slipped discs with the Bow Pose, also known as "Dhanurasana." By bending back into the shape of an archer's bow, your energy will rise as you feel like a weapon: locked, loaded, and ready to shoot an arrow.
| Aspect | Details |
|---|---|
| Pose Name | Bow Pose (Dhanurasana) |
| Pose Level | Level 1 (Beginner to Intermediate) |
| Hold Duration | 20 seconds to 1 minute |
| Primary Focus | Backbend, chest opener, full front-body stretch |
| Key Muscles | Back, hip flexors, quadriceps, abdominals, chest |
Dhanurasana
(Pronounced as "don-your-AHS-anna")
The Sanskrit word dhanu means "a large bow" like those used by warriors in ancient times. When you perform this posture, your torso and legs represent the crescent-shaped frame of the bow's body, and your arms become tight and straight like the bowstring.
How to Do Bow Pose
| Step | Action | Key Cue |
|---|---|---|
| 1 | Lie on stomach, lift head, grab ankles | Keep knees hip-width apart |
| 2 | Lift knees and chest, shift weight to abdomen | Tuck shoulder blades, look up |
| 3 | Breathe steadily while holding | Do not hold your breath |
| 4 | Hold 20 seconds, release on exhale | Gradually increase to 1 minute |
Step One
Lie down on your stomach on the yoga mat. Take a deep breath as you lift your head and chest up slightly from the floor.
Then when you exhale, bend your knees, reach your arms behind you, and grab your ankles. The right hand grabs hold of the right ankle, and the left hand holds the left ankle. Keep your knees in line with your hips. Do not spread your knees further apart than that.
Take two full breaths in this position.
Step Two
Take one deep inhalation. Now when you exhale, tighten your thighs and raise your knees higher above the floor, pulling your chest up off the floor at the same time.
Rotate your shoulders back, tucking in your shoulder blades as you lift your head up to look at the ceiling. Keep pushing your knees back and up as you raise both your ribs and your pelvis up from the floor. Shift your body weight onto your abdomen.
You may rock your body slightly back and forth as needed until you feel that only your abdomen is pressing into the floor.
Keep tucking your tailbone in while lifting your heels and your chest.
Step Three
As you hold the pose, the speed of your breathing will naturally increase somewhat. Let it be that way and do not worry about it. Do not hold your breath, and visualize breathing into your back muscles as well.
Step Four
Try to hold this posture for 20 seconds, and gradually increase the time up to one minute as you practice regularly.
Exhale as you come out of the pose. Lie flat on your belly to catch your breath. Then you can try it again as you like.
*Do not do any forward bends after this posture unless this is the last backbend of your practice today.
Beginner's Tip:
When you first perform Bow Pose, you may find it difficult to lift your pelvis from the floor and raise your thighs. You can train your muscles to learn these actions by rolling up a yoga blanket and placing it under your upper thighs while you practice this posture.
Bow Pose Information
| Detail | Information |
|---|---|
| Sanskrit Name | Dhanurasana |
| Pose Level | Level 1 |
| Pose Type | Prone Backbend |
| Hold Time | 20 seconds to 1 minute |
| Recommended Props | Yoga strap or blanket |
Sanskrit Name:
Dhanurasana
Pose Level:
Level 1
Contraindications and Cautions:
Heart problems and irregular blood pressure
Abnormal bowel movements such as constipation or diarrhea
Intense headaches or migraines
Extreme fatigue
Menstruation
Recent lower-back or neck injuries with significant inflammation
Pregnancy
Modifications and Props:
If you cannot quite reach your ankles behind you, place a yoga strap around the fronts of your ankles. Then hold both ends of the strap in your hands instead while keeping your arms straight to achieve the same effect.
Deepen the Pose:
If you feel comfortable grabbing your ankles and stretching up in Dhanurasana, go deeper by extending your knees and head up as high as possible with your knees apart. Then after you reach your maximum height, bring your legs and feet together.
Therapeutic Applications:
Improves blood flow to the heart
Helps expand the lungs and improve respiratory capacity
Realigns spinal discs with a tendency to slip out of place
Alleviates PMS symptoms
Stimulates the digestive system
Bow Pose Benefits
| Benefit | Description |
|---|---|
| Deep Front-Body Stretch | Stretches from ankles to throat, including deep hip flexors (psoas) |
| Back Strength | Builds strength in the entire posterior chain |
| Abdominal Toning | Tones abdominal organs through compression |
| Posture Improvement | Counteracts forward-slouching habits from desk work and screen use |
| Circulation Boost | Stimulates blood flow to all organs in the abdomen and neck |
In Bow Pose, the entire front side of your body from your ankles to your throat gets a deep stretch. Even the deep hip flexors, or psoas muscles, can open and release.
You build strength in your back muscles.
You tone your abdominal organs.
The posture of your whole body improves, which is especially valuable for counteracting the forward-slouching effects of prolonged sitting and screen use.
It stimulates circulation to all the organs in your abdomen and neck.
Bow Pose Variations
| Variation | Description | Hold Time |
|---|---|---|
| Parshva Dhanurasana (Side Bow) | Roll onto each side while holding the pose | 20+ seconds per side |
| Partnered Bow Pose | Partner provides lift by pulling wrists and stabilizing tailbone | As tolerated |
In Parshva Dhanurasana, you practice doing the Bow Pose on your side. The Sanskrit word Parshva means "flank or side."
To do this variation, first perform Dhanurasana as you normally would.
Then after you reach your full extension, exhale as you shift your weight to your right side and lift your left leg higher to tip yourself over, rolling onto your right side. Keep a good grip on your ankles and lean your whole body weight into it.
If this roll is very difficult, you can practice rolling without grabbing your ankles so that you can use your hands to push over into it.
Stay on each side for 20 seconds or longer. Take a deep breath and exhale as you roll back up and over to the other side. Remain on each side for the same amount of time.
This pose gives a deeper massage to all of your abdominal organs and helps you deepen your stretch.
Partnering:
Ask a partner to help your muscles learn the proper curve and extension of your back in this posture.
They need to stand behind you. Ask them to place one foot on top of your tailbone. Their foot should apply only light pressure; they should not press the foot down with much weight.
Then as you grip your ankles behind you, have them grab your wrists and pull them back and slightly up. This movement will give you extra lift as your spine adjusts.
Then try to hold this lifted position on your own after they release your wrists and remove their foot.