Bow Pose

Dhanurasana

Bow Pose aka Dhanurasana is an intermediate backbend and chest-opener pose that will have you feeling energized and accomplished.

• Common Name: Bow Pose

• Sanskrit Name: Dhanurasana (dahn-your-RAHS-anna)

• Level: Intermediate

• Pose Type: Backbend, Chest Opener

  Target Areas: Spine, Chest, Hip Flexors, Shoulders

Bow Pose aka Dhanurasana is an intermediate backbend and chest-opening pose that helps to increase flexibility in the spine, chest, and shoulders. It is a great way to improve flexibility before moving onto more difficult poses such as Wheel Pose

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Bow Pose Steps

Step 1

Start by laying all the way down on your belly, arms extended out by your sides and your chin on the mat.

Step 2

Knees are together or hip distance apart. On an exhale, start to bend your knees, reaching your heels as far towards your glutes as you can.

Step 3

Reach for your outer ankles with both hands and flex the feet.

Step 4

On an inhale, start to press the ankles into the hands and begin to lift your thighs and upper body off of the earth.

Step 5

Make sure to drop the shoulders away from the ears, and draw your shoulder blades together.

Step 6

Continue drawing your upper body and thighs off the mat by kicking your shins towards the back and grounding down in your pelvis. Gaze softly forward.

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Modifications

1. If you don’t feel quite flexible enough to do this pose, try starting with Half Bow Pose before moving onto the full variation.

2. You can place a rolled up towel or blanket under your thighs to assist you in lifting your ankles to a point where you may more easily grab them.

3. You can also tie straps around your ankles if your hands don’t reach them.

4. If grabbing your ankles is enough stretch for you, you can stay there until you have gained enough flexibility to start lifting your thighs and upper body off the mat.

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Benefits

• Stretches and strengthens the spine, chest, and shoulders.

• Improves balance and posture.

• Improves focus.

Cautions

• Neck or back injury

• Avoid if pregnant

• Avoid if experiencing stomach or digestive issues

• Migraines

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