Bow (Dhanurasana)

Pose Overview

Common Name	Bow
Traditional Sanskrit Name	Dhanurasana
Sanskrit Name Pronunciation	dahn-yoor-AHS-ah-nuh
Pose Difficulty	Advanced
Drishti Drishti is the gaze or visual focus point during yoga poses. Learn more about Drishti	Upward, towards the sky

Bow Pose, also known as Dhanurasana in Sanskrit, is an advanced backbend yoga pose that strengthens the back, opens the chest, and stretches the front of the body. This pose requires a good amount of flexibility in the shoulders, chest, and back, as well as strength in the arms and legs. It is important to approach this pose with caution and to only attempt it under the guidance of a qualified yoga teacher.

Benefits of Bow

Strengthens the back muscles Opens the chest and lungs Stretches the front of the body, including the abs, hip flexors, and quadriceps Improves posture and balance Stimulates the abdominal organs

How to Enter Bow

Start on your stomach with your forehead on the ground. Bend your knees and bring your heels as close to your buttocks as possible. Reach back with your hands and grasp your ankles. Inhale and simultaneously lift your head, chest and legs off the ground. Keep your gaze forward and hold the pose for several breaths.

How to Exit Bow

Exhale and release your grip on your ankles. Lower your head, chest, and legs to the ground. Rest in Child's Pose for a few moments before transitioning to your next pose.

Common Bow Modifications & Variations

If you are unable to reach your ankles, you can use a strap placed around your ankles to help you grasp your feet. If you have tight shoulders, you can also place a block or bolster under your chest to help you lift up.

Common Mistakes with Bow

Arching your back too much, leading to strain in the lower back Not engaging the abdominal muscles Holding your breath

Safety Guidance

People with back injuries should avoid this pose or practice it with caution and under the guidance of a qualified yoga teacher. People with high blood pressure should also avoid this pose.