Dhanurasana

Bow Pose

Bow connects the hands to the ankles in a prone backbend.

Type: Backbend
Focus: Backbend
Intermediate ยท 6/10

Practise away from the screen with the Yoga Cards deck.

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How to do this pose

  1. Lie face down, bend the knees and reach back for the ankles only if comfortable.
  2. Press the feet gently into the hands to lift the chest without yanking on the knees.
  3. Keep breathing, then reduce the lift, release the ankles and lower the legs.

Before you begin

Avoid with painful knees, shoulders or back; unsuitable for prone abdominal pressure during pregnancy.

What you should feel

Work in the back and a moderate stretch across chest and thighs.

Benefits

Develops back-body effort and front-thigh mobility.

Common mistakes

Pulling the feet sharply inward or forcing the knees together.

Modifications

Practise a small one-sided bow or choose Locust.

Prep Poses

Low Cobra; Locust

Follow-Up Poses

Crocodile Pose; neutral tabletop

Related Content

Practise a small one-sided bow or choose Locust.