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Yoga Poses Guide
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Bow

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.
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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 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.

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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 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.
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