Stretches entire front body, mobilizes spine
Tones abdominal and reproductive organs, massages heart
Relieves fatigue and anxiety
How to perform bow
- 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.
- Kick your legs away from you with an inhale and lift your head and chest from the floor. Balance on your low belly.
- Hold the pose and take slow, deep breaths.
- Lower with an exhale.
- 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.
More yoga poses to discover
Bow (Dhanurasana in Sanskrit) is a beginner yoga pose that belongs to the back bends categories. This asana targets chest, shoulders and spine, and also involves abs, forearms, glutes & hip flexors, hamstrings and triceps muscles. Bow stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases energy. 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!
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