Bow Pose

Dhanurasana

Backbend · intermediate

Bow Pose (Dhanurasana) is a yoga pose that stretches and opens the front of the body, including the chest, abdomen, and hip flexors.

Listen to instructions

How to

Lie flat on your stomach with your arms alongside your body and legs hip-width apart.
On an inhale, bend your knees and bring your heels as close to your buttocks as possible. Reach back with your hands to grasp your ankles.
Ensure your knees remain hip-width apart and not splaying wider than your hips.
As you inhale deeply, lift your chest off the ground, simultaneously pulling your legs up and back, bringing your thighs off the floor.
Engage your core muscles, keep your neck neutral, and gaze forward or slightly upward.
Hold the pose while taking deep, steady breaths, maintaining the lift and openness of your chest.
To release, exhale and gently lower your chest and legs back to the floor, releasing your ankles and resting your arms alongside your body.

Stretches and opens the front of the body, including the chest, abdomen, and hip flexors.
Strengthens the back muscles, improving posture and spinal alignment.
Enhances flexibility in the spine and shoulders, promoting a greater range of motion.
Stimulates the abdominal organs, aiding in digestion and improving metabolism.
Relieves stress and fatigue by opening the heart center and encouraging deep breathing.