Bow

Dhanurasana

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

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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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!