Bow Pose

Dhanurāsana

Bow Pose
CategoryBackbends TypeStrength LevelIntermediate Hold20 sec MusclesBack, Chest, Legs, Shoulders BreathingEven breathing; the pose rocks gently with the breath

Bow Pose, or Dhanurasana, is a deep backbend on your belly. Your hands hold your ankles like a bowstring and your body curves into an arc; "dhanu" is the Sanskrit word for bow. It's an intermediate pose. Bow is included in 3 sequences in the app, plus the Big Round flow.

In all three sequences it follows Locust Pose, which warms up your back.

How to do it

  1. EnterLying on your belly, bend your knees and hold your ankles with your hands. Inhale, press your shins back and up, lifting your chest and thighs off the floor.
  2. HoldThe lift comes from your legs pressing into your hands, not from the strength of your arms. Keep your knees hip-width apart. Chest open, gaze forward.
  3. ExitExhale, gently lower down, release your ankles, and rest on your belly.
More detail

Bow asks for mobility not only in your back but also in your quads and shoulders. Prepare those areas in advance: Frog Pose, where your palms press your feet toward the floor by your hips, is a good choice. If you can't reach your ankles, loop a strap around them and hold the ends.

The lift begins with your shins: they move away from your glutes, and your chest peels off the floor in response. Beginners may find it easier to start with One-Legged Bow Pose, holding just one ankle.

Benefits

A deep backbend that opens the entire front of the body.

The pose stretches your chest, shoulders, belly and quads while making your back muscles and glutes work. It's one of the most intense belly-down backbends, so give yourself a pause in Child's Pose afterward.

Cautions

  • Spinal disc herniation
  • Pregnancy
  • Hypertension
  • Flare-ups of digestive disorders

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Common mistakes

  • Pulling your legs with your arms. Your hands only hold; the lift comes from your shins pressing back.
  • Knees spreading wider than your hips. That pinches your lower back more, so keep them parallel.
  • Throwing your head back. Your neck follows the line of your back, eyes forward.
  • Holding your breath. Pressure on your belly shortens each inhale, but keep breathing without pauses.

Modifications & variations

Bow Pose with Toe Hold Bow Pose with Toe Hold Advanced One-Legged Bow Pose One-Legged Bow Pose Intermediate One-Legged Bow with Toe Hold One-Legged Bow with Toe Hold Advanced

Counterpose

Child's Pose Child's Pose Beginner

Where it appears

Similar poses

Camel Pose Camel Pose Intermediate Fish Pose Fish Pose Intermediate Frog Pose Frog Pose Intermediate Revolved Cobra Pose Revolved Cobra Pose Intermediate Bird Dog with Foot Hold Bird Dog with Foot Hold Intermediate Snake Pose Snake Pose Intermediate

Questions

Who should not do Bow Pose? According to the app: anyone with spinal disc herniations, high blood pressure, pregnancy, or digestive conditions in an acute phase. Because your belly rests on the floor, do Bow on an empty stomach.

How long should I hold Bow Pose? The pose card suggests 20 seconds, while in the sequences the hold lasts 40 to 65. A long hold can be split into two or three rounds with a rest on your belly in between.

Which is easier, Bow or Locust? Locust: the app classes it as a beginner pose. It's where you get to know belly-down backbends, and you move on to Bow once Locust feels calm.

Updated: