How To Bow Pose – Dhanurasana

The Bow Pose is more than just an exercise, it’s a transformative experience that can help you feel stronger, calmer and ready to take on the world. It requires both flexibility and control of your breath as you work to build strength in your back while toning muscles like hamstrings and hip flexors.

Not only will this pose provide physical benefits but also offers emotional ones such as relieving stress, fatigue or anxiety – making sure you’re feeling good inside-out!

Dhanurasana, also known as Bow Pose, is an intermediate level backbend that requires strength, flexibility, and balance.

Here’s how to practice the Bow Pose:

  1. Begin by lying on your stomach with your arms by your sides and your legs extended behind you.
  2. Bend your knees and reach back to grab your ankles with your hands.
  3. Inhale, and as you exhale, lift your head, chest, and legs off the ground, pulling your ankles towards your shoulders and coming into a bow shape with your body.
  4. Press your feet into your hands and lift your hips higher, maintaining the bow shape with your body.
  5. Hold the pose for a few breaths, then slowly release your ankles and lower your body back to the ground.

To gain the many benefits of the Bow Pose, such as improved spinal flexibility and relief from kyphosis or slouching.

It’s important to keep proper form with a relaxed neck, engaged core, and ample support under your ankles. Seek help from an experienced yoga instructor if you’re feeling uncertain until you master this posture safely!

If balance is an issue, place cushion beneath one side of yourself while employed on a carpeted floor or mat for extra comfort. With practice comes tranquility in body and mind – so find inner peace by unlocking the secrets to mastering this pose today!


The Bow Pose can be difficult for those with back issues or limited flexibility. Be sure to check with a doctor before beginning. It is also best not to rush through the pose. Performing it too fast can cause injury.

If you have a slipped disc, back pain, or arthritis, you may want to avoid the Bow Pose. Instead, try the Half Bow version. It is a less challenging form of the Bow Pose that still provides many benefits. It also stimulates the kidneys and the reproductive system.

How To Do Bow Yoga Pose / Canva
How To Do Bow Yoga Pose