How to Do the Yoga Bow Pose

Here you can get information about How to Do the Yoga Bow Pose. Bow pose, or Dhanurasana, may look simple, but it’s a dynamic, energetic yoga pose that opens the chest, stomach, and thigh muscles.

To perform it, lie face down, then raise your chest and legs toward one another, so your body seems like an archer’s bow. There also are a couple of easier variations you’ll try if the standard bow pose is just too challenging. For any yoga pose, make certain to use smooth, steady motions, hear your body, and never attempt to push beyond your natural range of motion.

Table of Contents

What Is Bow Pose?

The bow pose, also referred to as dhanurasana (from the Sanskrit word dhanu for bow, and asana, for pose), is an intermediate yoga posture performed on the floor. During this position, the yogi lies on their stomach while performing a backbend, which allows them to grab their ankles, morphing their body into the form of an archer’s bow. While studies show that routine yoga practice has numerous health benefits, experts don’t recommend performing bow pose while pregnant, or if you’ve got hypotension or hypertension, or extensive lower back pain.

Step-by-Step Instructions

  • You can perform Bow Pose on a yoga mat or carpeted floor. No equipment is important, but a yoga towel is optional.
  • Lie flat on your stomach. Keep your chin on the mat and your hands at your sides. Your hands should be palm up.
  • Exhale while you bend your knees. Bring your heels as close as you’ll to your buttocks. Your knees should be hip-width apart.
  • Lift your hands and take hold of your ankles. Make certain to grab the ankle and not the highest a part of the feet. Your fingers should wrap round the ankles, but your thumb doesn’t. Keep your toes pointed.
  • Inhale and lift the heels faraway from the buttocks, keeping a hold of your ankles. Simultaneously, lift your head, chest, and thighs faraway from the mat. As you lift, rotate your shoulders safely and comfortably. At now, only your core should touch the mat, while the remainder of your body is lifted towards the ceiling.
  • Draw your tail bone into the mat to deepen the stretch. You ought to feel the stretch in your back because the weight and balance shifts to your core. Your chest and shoulders should feel open.
  • Look straight ahead and hold the pose for about 15 seconds while you focus on stretching, breathing, and balancing.
  • Exhale and release the pose. Lower your head, chest, thighs, and feet back towards the mat. Abandoning of your ankles and return to your hands to your side. Relax for a few seconds and repeat the pose as required, or still your next pose.

Benefits of Bow Pose

Bow pose has several holistic benefits for your body, such as:

  • Improves hip flexors. Bow pose exposes the hip flexors, which are often weak from under use. Unlocking the hips can improve circulation, reduce lower back pain, and increase mobility within the area.
  • Stimulates digestion. During bow pose, your stomach and pelvis engage with the ground, which, in turn, massages organs within the digestional tract. Performing bow pose can help relieve issues like constipation or stomach discomfort.
  • Strengthens your upper back. Bow pose engages all of your back muscles as you reach back to grab your ankles, strengthening the rear, and improving posture and mobility.
  • Improves posture. Bow pose opens your shoulders from the front of the body, relieving tightness and reducing slouching, which may improve your posture.
  • Strengthens spine and hamstrings. Bow pose strengthens your spine extensors and hamstrings, preventing or reducing lower back pain and injury.

Common Mistakes

It’s important to avoid these errors to stop injury and maintain proper form.

Don’t Hold the Tops of Your Feet

When you reach back together with your hands, grab your ankles and not the other, a part of the foot. The ankle is that the most secure part of the foot, whereas grabbing the highest of the feet may cause slipping. If your hands slip, you’ll lose balance and hit your chin or chest on the ground.

Keep Your Knees Hip-width

The width of your knees is a crucial a part of Bow Pose proper form. When your knees are too approximate, this might cause discomfort within the back. It also can open up the hips incorrectly and cause straining. Keeping your knees hip-width apart helps the body to align safely and comfortably.

Rotate the Shoulder Socket Carefully

Bow Pose requires you to succeed in your arm back, then lift. Confirm you rotate your shoulder slowly and punctiliously through the movement. Rushing through the reaching and lifting of your arms can injure your shoulder or cause discomfort.

Release the Pose Safely

Entering and exiting Bow Pose are often tough for beginners and other people with limited flexibility. Releasing the pose safely is significant to stop injury and straining. Make certain to release the pose once you’ve lowered your head, chest, thighs, and feet. Releasing the pose when these body parts are lifted can cause a painful impact on the ground. Lower yourself slowly, then release your ankles once you can do so safely.

Don’t Hold Your Breath

In some yoga poses, holding your breath is a component of the stretch and may be beneficial. Bow Pose doesn’t require you to carry your breath. Follow the right breathing pattern to profit from this pose. Exhale as you bend into and out of the pose. Inhale once you lift. Holding your breath may restrict the chest from opening up.

Modifications and Variations

Need a Modification?

Bow Pose is an intermediate yoga pose because it requires some flexibility. If you can’t grab onto your ankles securely, there are some modifications which will assist you start.

First, rest a yoga towel under your thighs. This may offer you some lift, so you’ll grab your ankles easier. You’ll also use yoga straps. Secure them around your ankles and hold onto the straps. This won’t bring your hands and ankles together, but it’ll bring them approximate, so you’ll perform the pose. With time, you’ll be ready to perform Bow Pose without these modifications.

As you build your flexibility, you’ll ease into Bow Pose with Half Bow (Ardha Dhanurasana). During this modification, you’ll stretch one side of your body at a time. The left arm grabs the left ankle, then release and do the proper side. This still provides the advantages of Bow Pose without requiring the maximum amount of flexibility.

Up for a Challenge?

To make Bow Pose tougher, try a number of these techniques. Press your legs together. When your thighs, calves, and feet are touching, this pinches the shoulder blades together and encourages you to lift higher. You’ll also reach for the other ankles for a good, deeper stretch.

Once you’ve mastered Bow Pose, you’ll be ready for Full Bow Pose (Purna Dhanurasana). This follows an equivalent steps as Bow Pose, but it’s a deeper stretch. Rather than grabbing your ankles, you’ll grab your big toes, fully Bow Pose. Wrap your fingers around your big toes such as you would your ankles. This is often a more advanced pose and requires more stability.

Safety and Precautions

This pose should provide relief in your back. If you experience pain during this pose, back out of it safely.

  • If you’ve got pre-existing back pain, neck pain, or injury, ask your doctor to ascertain if you’ll perform this pose in your condition.
  • Pregnant women shouldn’t perform this pose as your weight shifts to the stomach.
  • Patients with a hernia, high vital sign, or recent abdominal surgery also are advised to avoid this yoga pose.


  • Remember to use smooth and steady motions. Never bounce or abruptly jerk your body as you progress in or out of a yoga pose. Hear your body, and don’t attempt to move past your natural range of motion.
  • The bow pose is often challenging if you’re new to yoga. If you’re a beginner, get help mastering it and other tougher poses from a teacher.


  • Don’t attempt the bow pose if you’re pregnant. You ought to also avoid this pose if you’ve got high vital sign, neck or back pain, or a history of neck or back issues.
How to Do the Yoga Bow Pose

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