Bow

Dhanurasana

dhah-noor-AH-sah-nah

Pose categories

Back bends

Primary body parts engaged

Chest, Shoulders, Spine

Secondary

Abs, Forearms, Glutes & Hip Flexors, Hamstrings, Triceps

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.

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.

More yoga poses to discover

Snake · Sarpasana

Reclining Hero · Supta Virasana

Reverse Warrior · Viparita Virabhadrasana

Browse all yoga poses

Bow (Dhanurasana in Sanskrit) is a beginner yoga pose that belongs to the back bends categories. This asana targets chest and shoulders and spine and also involves abs and forearms and glutes & hip flexors and 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.

Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.