Name: Bow Pose

Sanskrit: Dhanurasana

Pronunciation: Dah - don-your-AHS-anah

Pose Level:  Advanced



·       Lie on the ground with your arms extended along your body, bend your knees and bring your heels towards your butt, then firmly grasp the outside of your ankles with your hands.

·           From this position, stretch the leg muscles so that they bring the feet and torso upwards, allowing the spine to naturally arch during the movement and the shoulders move away from the ground.

·           Keep your legs close together and keep raising your feet as high as possible so that only the hips and lower abdomen are the only area of â€â€¹Ã¢€â€¹the body to maintain contact with the ground. it should be in the leg area, so try to keep your arm and back muscles relaxed.

·           Finally, arch your head and shoulders back, bringing your chin upwards.

·           This is the final position. Keep the position stable until you can maintain a balance between effort and relaxation.

·           When you feel ready to finish the exercise, lower your heels again towards your butt and bring your legs and torso towards the ground. Let go of your ankles and relax your body completely.




·       Back and Shoulders

Pose Modifications

Dhanurasana can also be performed in a more dynamic way: once the final position is reached, one can swing back and forth rhythmically in sync with the breath.
    This asana can also be divided into shorter phases, rather than in a single solution, especially for those who begin the practice and do not have much flexibility in the spine and legs. In this case, hold the position for a short period of time, rest for a few seconds and then return to the position. Repeat this cycle at least three times.




For those suffering from abdominal hernia or in the case of pregnant women, the practice of Dhanurasana is not recommended.
    Anyone who suffers from ailments in the lower back, such as herniated or slipped vertebral discs, should practice this asana carefully.
    It is always good not to practice this asana on a full stomach or immediately after eating.


Poses Commonly Transitioned too:

Locust Pose, Upward-Facing Dog, Childâ€â„¢s pose

Poses Commonly Used Before Hand:

Locust Pose, Upward-Facing Dog

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