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Bow Pose: Dhanurasana | Traditional

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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

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.