Workout Labs
LOGIN Upgrade to PRO
0 SHARES
WorkoutLabs
Average Rating: 4.7
Votes: 287
Reviews: 287
Yoga Poses Guide
You can switch gender of illustrations here
Got it
Shop Yoga CardsYoga Cards

BowSave PDF

Dhanurasana

dhah-noor-AH-sah-nah
Bow
Pose categories
Primary body parts engaged
Muscle Groups
Stretches entire front body, mobilizes spine
Tones abdominal and reproductive organs, massages heart
Relieves fatigue and anxiety

How to perform Bow

  1. Lie on your stomach and separate your legs hip-width apart. Bend your knees and hold on the outsides of your ankles. Rest your forehead on the floor.
  2. Kick your legs away from you with an inhale and lift your head and chest from the floor. Balance on your low belly.
  3. Hold the pose and take slow, deep breaths.
  4. Lower with an exhale.
Alignment cues
  • Bring knees hip-width apart
  • Balance on navel
  • Keep neck in line with spine
  • Kick feet away from you
Avoid this pose if you have a serious back or neck injury.
Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Stacks App
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.

More yoga poses to discover

Bow (Dhanurasana in Sanskrit) is a beginner yoga pose that belongs to the back bends category. This asana targets chest, shoulders and spine, and also involves abs, forearms, glutes & hip flexors, hamstrings and triceps muscles. Bow tones abdominal and reproductive organs, massages heart; stretches entire front body, mobilizes spine and also relieves fatigue and anxiety. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!

Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.

©
Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.
Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Stacks App
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
Illustration licensing
Available with your
WORKOUT PRO membership
Learn More