Traditional

Bow Pose

Dhanurasana

Bend the knees, hold the ankles, and lift the chest and thighs.

Benefits: Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
Props: No-props
Hold Time: 5 to 8 breaths
Cautions and Contraindications: Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
Entering Bow Pose: Lie on your belly and bend the knees. Reach back and hold the ankles or feet. Kick the feet into the hands to lift the chest and thighs. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Bow Pose: Slowly release the grip on the ankles. Lower the chest and thighs back to the mat. Pause in a neutral position for a moment before continuing.