Bow Pose
Dhanurasana shapes the body into a bow. The lift comes from pressing the feet into the hands.
- Level
- Intermediate
- Family
- Backbend
- Hold
- 3–5 breaths
- Works
- Chest, quads, hip flexors, shoulders
- Kick into the hands
- Lift the chest
Step by step
How to do Bow Pose
Begin Lie on your belly.
- 01
Lie on your belly and bend the knees.
- 02
Reach back and hold the outer ankles.
- 03
Keep the knees hip-width.
- 04
Inhale and press the feet into the hands, lifting chest and thighs.
- 05
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
Knees no wider than hips.
Teacher’s cues
- “Kick into the hands”
- “Lift the chest”
Common mistakes
Knees splaying wide.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Use a strap; one leg at a time (Half Bow).
Variations
- Rocking Bow
Props
- Strap
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Practise with care
Safety
Avoid in pregnancy, with back injury or recent abdominal surgery.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Dhanu means bow; described in classical hatha texts.
Questions
I can't reach my ankles.
Loop a strap around them and hold that.
