Bow Pose (Dhanurasana)
Dhanurāsana
don-your-AHS-anna • Bow Pose
An energizing backbend that opens the entire front body, strengthens the back, and stimulates the organs
About This Pose
Dhanurasana, or Bow Pose, takes its name from the shape the body creates - resembling a bow (dhanus) ready to shoot an arrow. This powerful backbend is one of the 12 basic poses in traditional Hatha Yoga, described in the Hatha Yoga Pradipika and Gheranda Samhita. The pose combines the benefits of Bhujangasana (Cobra) and Shalabhasana (Locust) in one powerful position. It opens the entire front body - chest, abdomen, quadriceps, and hip flexors - while strengthening the entire back body. The pose massages the abdominal organs, improving digestion and stimulating the kidneys, liver, and pancreas. It is particularly beneficial for the spine, making it more flexible and healthy. Like a warrior preparing to release an arrow, this pose builds inner strength, focus, and determination. It activates the Manipura (Solar Plexus) and Anahata (Heart) Chakras, building willpower while opening the heart.
Step-by-Step Instructions
These are traditional textual instructions. For safe alignment and live demonstrations, please also use the YouTube link at the end of this page and follow a qualified teacher who matches your body and experience level.
- 1Lie on your stomach with arms alongside your body
- 2Bend your knees and bring heels toward your buttocks
- 3Reach back and grasp your ankles from the outside
- 4Keep feet hip-width apart
- 5Inhale and lift your heels away from your buttocks
- 6Simultaneously lift your thighs and chest off the floor
- 7Press your shoulder blades into your back to open the chest
- 8Look forward, keeping your neck in a neutral position
- 9Balance on your abdomen, rocking gently with the breath
- 10Hold for 5-10 breaths, then release and rest in child's pose
Breathing Pattern
Breathe deeply and evenly. The breath may rock you gently. Inhale to lift higher, exhale to maintain. Feel the expansion of the chest and the opening of the heart with each breath.
Benefits
Physical
- Strengthens entire back body
- Opens chest, shoulders, and hip flexors
- Stretches front of body completely
- Massages abdominal organs
- Improves posture and spinal flexibility
Mental
- Increases energy and vitality
- Reduces fatigue and lethargy
- Builds confidence and courage
- Promotes mental focus
- Reduces stress and anxiety
Energetic
- Activates Manipura and Anahata Chakras
- Builds inner fire and willpower
- Opens heart center
- Energizes entire system
- Releases stagnant energy in front body
Modifications
Easier Variations
- •Use a strap around ankles
- •Lift one leg at a time (Half Bow)
- •Keep chest lower
- •Separate feet wider
Harder Variations
- •Bring feet together
- •Hold for longer duration
- •Rock forward and back
- •Try grasping from inside of ankles
Contraindications
- Pregnancy
- High or low blood pressure
- Migraine or headache
- Serious lower back or neck injury
- Recent abdominal surgery
Focus Points
Learn This Pose on YouTube
Correct alignment can vary slightly between traditions and body types. For the physical technique and live demonstrations, please learn from a qualified teacher or a trusted video. The button below opens a basic YouTube search where you can choose a class that matches your level, language, and any health conditions.
Open YouTube Search