Bow Pose
Dhanurasana shapes the body into a bow. The lift comes from pressing the feet into the hands.
- Level
- Intermediate
- Hold
- 3–5 breaths
- Focus
- Full-front body opening
- Steps
- 5 cues · ~1 min
- Kick into the hands
- Lift the chest
Step by step
How to do Bow Pose
StartLie on your belly.
- 1
Lie on your belly and bend the knees.
- 2
Reach back and hold the outer ankles.
- 3
Keep the knees hip-width.
- 4
Inhale and press the feet into the hands, lifting chest and thighs.
- 5
Draw the shoulders back; gaze forward.
- ↩
Coming out. Exhale, lower down and release the ankles.
Breath
Short, steady breaths into the back.
Focus
Full-front body opening
Why practise it
Opens chest and hips; strengthens back.
Alignment
Cues & common mistakes
Aim for Knees no wider than hips.
Teacher’s cues
- “Kick into the hands”
- “Lift the chest”
Watch out for
Knees splaying wide.
Make it yours
Easier, harder, supported
Use a strap; one leg at a time (Half Bow).
- Rocking Bow
- Strap
In a sequence
Where it fits in a flow
BeforeLocust Pose
BeforeLow Lunge
This poseBow Pose
AfterChild’s Pose
AfterKnees-to-Chest
Good to know
Questions
I can't reach my ankles.
Loop a strap around them and hold that.
Dhanu means bow; described in classical hatha texts.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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