Backbend
Bow Pose
Dhanurāsanaधनुरासन· dah-noo-RAH-suh-nuhbow posture (dhanu = bow)
Bow Pose (Dhanurasana) is a prone backbend: lying face down, you bend the knees, hold the ankles and lift the chest and thighs so the body forms a bow. It opens the chest and shoulders, strengthens the back, and stretches the front body. Approach gently and avoid it with back or neck issues.
Step by step
- 1
Lie face down
Arms alongside the body, forehead resting down.
- 2
Bend the knees
Bend the knees and reach back to hold the outer ankles.
- 3
Lift into the bow
Kick the ankles into the hands to lift the chest and thighs.
Breath: Inhale as you lift
- 4
Open the chest
Draw the shoulders back and lift the breastbone; gaze forward.
- 5
Release
Lower with control on an exhale and rest, turning the head to one side.
Breath: Exhale as you lower
Benefits
- Opens the chest, shoulders and front body
- Strengthens the back muscles
- Improves spinal mobility
- Stretches the hip flexors and thighs
Common mistakes
- Straining the lower back by over-lifting
- Letting the knees splay very wide
- Clenching the neck and jaw
Modifications & variations
- Lift one leg at a time (Half Bow)
- Hold a strap around the ankles
- Keep the lift modest and led by the chest
How Sanjana Prasad breaks it down on video
Sanjana Prasad teaches Dhanurasana, preparing the body first and moving into the backbend with control — lifting through the chest and thighs while keeping the breath steady, rather than yanking the feet up.
Story & meaning
Every classical pose carries a story. The story behind Bow Pose →
Related poses
Video transcript
Today we'll see how to do Dhanurasana. First, lie down on your stomach and exhale. Bend your knees and hold your ankles with your hands. While inhaling, raise the thighs, head and chest as high as possible. Try to keep the weight of your body on the lower abdomen. Join the ankles, look upward, and breathe normally. Hold this position as long as you comfortably can, then slowly come back to the original position.
Once you master this position, you can also try a variation by bringing your feet towards your shoulders and arching your head and shoulders backwards. This ensures that you stretch even more.
Benefits of Dhanurasana: it helps to shed and burn fat and aids weight loss; it's very useful for overcoming lethargy; it strengthens the back and abdominal muscles; it massages the liver, which in turn aids digestion; and it can help people with kidney disorders.
Frequently asked questions
- I can't reach my ankles in Bow Pose — what can I do?
- Loop a strap around each ankle and hold that. Work on Cobra and thigh-stretch preparations to build the backbend and quad flexibility over time.
- What does Bow Pose symbolise?
- The body forms an archer's bow — the torso and thighs the bow, the arms the string. In the tradition it represents focused, drawn-back energy ready to be released with intention.
Keep exploring
References
- Hatha Yoga Pradipika 1.25 — Dhanurāsana · Classical text — Classical Hatha source describing Bow Pose.
- B.K.S. Iyengar, Light on Yoga — Dhanurāsana · Book — Alignment reference from the Indian Iyengar tradition.