What is Bow Pose?
English Name: Bow Pose
Sanskrit Name: Dhanurasana (pronounced DAH-noo-RAH-suh-nuh)
Category: Backbend, Heart Opener, Intermediate
Bow
Pose
Bow Pose, or Dhanurasana, is a dynamic backbend performed lying on the belly. This energizing posture stretches the entire front body—chest, shoulders, abdomen, hip flexors, and thighs—while strengthening the back muscles and stimulating the internal organs.
Often practiced as a peak pose or energizing backbend, Bow Pose brings vitality to the spine and opens the heart center. It cultivates resilience, improves posture, and builds both strength and flexibility—making it a key pose in many Hatha, Vinyasa, and Power yoga practices.
Benefits of Bow Pose
- Opens the Front Body: Stretches the chest, shoulders, and hip flexors
- Strengthens the Back: Builds strength in the spinal extensors and glutes
- Stimulates Organs: Improves digestion and energizes the abdominal organs
- Improves Posture: Counteracts slouching from prolonged sitting
- Boosts Energy: Acts as a natural mood and energy booster
How to Practice Bow Pose
- Begin lying on your belly with arms at your sides and forehead on the mat.
- Bend your knees and reach your hands back to grab your ankles (not the tops of your feet).
- Inhale and press your feet into your hands, lifting your chest and thighs off the mat.
- Keep knees hip-width apart and gaze forward or slightly upward.
- Breathe deeply, lifting higher with each inhale and softening with each exhale.
- Hold for 3–5 breaths, then exhale to gently release back to the mat.
Alignment Tips & Cues for Bow Pose
Alignment Tips:
- Keep knees no wider than hips to protect the lower back
- Root pubic bone gently into the mat for support
- Draw shoulder blades together and down the back
- Kick feet up and back evenly to lift chest and thighs
- Keep neck long and gaze soft
Simple & Effective Cueing Suggestions:
- “Lift from the heart, not just the feet.”
- “Press your ankles into your hands to rise.”
- “Imagine your body forming a smooth arc like a bow.”
- “Keep the back of your neck long—don’t crunch the spine.”
- “Breathe into the front of your body.”
Contraindications
- Back or Neck Injury: Avoid if you have acute spinal issues
- Pregnancy: Not suitable due to belly pressure
- Recent Abdominal Surgery: Can strain healing tissues
- Herniated Disc or Sciatica: Consult with a healthcare provider before practicing
- Shoulder Limitations: Modify or avoid if gripping ankles is painful
Modifications & Variations of Bow Pose
Modifications
- Use a Strap: Loop a yoga strap around your ankles if reaching back is difficult
- One Side at a Time: Practice Half Bow (bend and lift one leg only)
- Support the Hips: Place a folded blanket under the pelvis for comfort
- Gentle Lift: Keep chest on the floor and lift just the legs
Variations
- Bound Bow: Clasp wrists or interlace fingers if flexibility allows
- Rocking Bow: Gently rock forward and back with breath for massage effect
- Wall-Assisted: Press feet against a wall if balance is challenging
- Supported Bow: Place bolster under chest and thighs for a more restorative version
Common Mistakes to Avoid
- Overarching the Low Back: Engage core and keep knees hip-width
- Forcing the Lift: Focus on balance and breath over height
- Gripping the Feet Incorrectly: Hold ankles, not tops of feet, to protect knees
- Holding Breath: Maintain a steady breath to avoid strain
- Collapsing Shoulders: Actively draw shoulders away from ears
When to Avoid or Modify Bow Pose
- Low Back Pain: Choose gentler backbends like Cobra or Sphinx
- Shoulder or Knee Injuries: Modify or skip if there’s pain
- Pregnancy: Avoid altogether due to pressure on abdomen
- Post-Surgery: Get medical clearance if recovering from abdominal or spinal surgery
- Tired or Overstimulated: Opt for a grounding pose instead, like Child’s Pose
Why Practice Bow Pose?
Bow Pose is a powerful heart-opening backbend that awakens the whole body. It builds strength and flexibility simultaneously, making it both challenging and deeply rewarding. When practiced with awareness, Dhanurasana cultivates vitality, expands breathing capacity, and invites emotional release—offering a balanced blend of strength, openness, and energy.
Frequently Asked Questions
Can I practice this pose if I have a stiff back?
Start with Half Bow or supported backbends like Sphinx or Cobra to build flexibility gradually.
Is Bow Pose energizing or relaxing?
Energizing. It stimulates the nervous system, making it ideal for morning or midday practice.
How do I deepen the pose?
Work on shoulder and quad flexibility over time. Use breath and active engagement to lift higher safely.
Related Poses:
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