💪Strength
Intermediate
30 sec-1 min

Dhanurasana

Bow Pose

Demonstrated by Anmol Kumar, Lead Yoga Instructor at DietSeFit

Benefits

What this pose does for your body and mind

Strengthens back and spine

Opens chest and shoulders

Improves posture and flexibility

About This Pose

Dhanurasana resembles an archer bow, with the body forming the bow and the arms acting as the bowstring. This powerful backbend strengthens the entire posterior chain while opening the chest, shoulders, and hip flexors. It is particularly beneficial for people with rounded shoulders from desk work. The pose also stimulates the abdominal organs, improving digestion and relieving constipation.

Step-by-Step Guide

Follow these steps to practice Dhanurasana safely

  1. 1

    Lie prone (face down) on the floor

  2. 2

    Bend knees and reach back to hold the ankles

  3. 3

    Inhale and lift chest and thighs off the floor simultaneously

  4. 4

    Pull ankles away from the body to deepen the arch

  5. 5

    Keep knees hip-width apart (do not let them splay)

  6. 6

    Rock gently on the abdomen if comfortable

  7. 7

    Hold for 15-30 seconds, breathing into the chest

  8. 8

    Release slowly and rest in prone position

Who Should Avoid This Pose

  • Hernia
  • Recent abdominal surgery
  • Pregnancy
  • Severe lower back issues
  • High blood pressure

Always consult a qualified yoga teacher or your doctor before starting a new practice.

Related Poses

Explore more asanas to deepen your practice

Beginner

Shalabhasana

Locust Pose

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Intermediate

Ushtrasana

Camel Pose

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Beginner

Naukasana

Boat Pose

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