Dhanurasana (Bow Pose)

Asana Type

Lying Down

Target Body Part

Abdomen, chest, shoulders, front of your hips

Difficulty Level

Beginner

YCB Level

L2 - Yoga Wellness & Instructor

Dhanurasana is named after the shape the body takes while performing it – a bow. Dhanu refers to a bow, and asana refers to a posture or pose. A well-strung bow is an asset to a warrior, just as a well-stretched body helps you maintain flexibility and good posture.

How To Do Dhanurasana (Bow Pose)

Step 1
Lie on your stomach with your feet apart, in line with your hips, and your arms by the side of your body.
Fold your knees, take your hands backward, and hold your ankles.

Step 2

Breathe in, and lift your chest off the ground and pull your legs up and towards the back.
Look straight ahead.

Step 3
Keep the pose stable while paying attention to your breath. Your body is now curved as a bow.
Continue to take long, deep breathes as you relax in this pose. But, bend only as far as your body permits you to. Do not overdo the stretch.
After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.

Benefits of Dhanurasana (Bow Pose)

Stimulates the reproductive organs
Opens up the chest, neck, and shoulders
Tones the leg and arm muscles
Adds greater flexibility to the back
Alleviates stress and fatigue

Cautions of Dhanurasana (Bow Pose)

Avoid doing Bow pose right before going to bed; it might cause problems in sleeping.
People with heart problems should not do Dhanurasana.
Stop doing it, if you feel too much pain. Do not practice if you have high blood pressure.

Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.

Table of Contents

Asana Type

Target Body Part

Difficulty Level

YCB Level