Bow Pose


What is Bow Pose?

Bow pose, or dhanurasana, is a beginner's backbend that stretches the entire front of the body. The body forms a bow shape by connecting the hands and feet while lying on the belly.


  1. Lie on your stomach with your forehead resting on the floor.
  2. Bend your knees with an exhale and clasp the outsides of your ankles.
  3. Inhale as you kick your feet away from you and lift your head and chest from the floor.
  4. Breathe as you hold the pose.


  • Avoid if you have high blood pressure or a hernia

Benefits of Bow Pose

  • Improves digestion
  • Improves functioning of reproductive organs
  • Relieves constipation
  • Increases circulation
  • Corrects posture
  • Invigorates the mind
  • Relieves fatigue

Bow Pose Details
Sanskrit Name: Dhanurasana
Pronunciation: dhah-noor-AH-sah-nah
Pose Level: Beginner
Drishti: Nasagre (Tip of the nose)
Pose Type: Backbends, Chest Openers, Hip Openers

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