Bow Pose
Dhanurasana
Bow Pose is a backbend done lying on your belly, in which you hold your ankles and lift your chest and thighs to make the shape of a bow. People practise it to open the front of the body and strengthen the back.
- Hold
- 3-5 slow breaths, repeated two or three times
- Breathing
- Breathe slowly and steadily, even though the belly presses into the floor and the breath may feel shorter. Let each inhale lift the chest a little higher and each exhale soften the effort.
In Bow Pose you lie on your stomach, reach back to hold your ankles and press your feet into your hands so that the chest and thighs lift away from the floor. The body forms a curve like a drawn bow, with the arms as the string. It is a backbend for the second half of a practice, after Cobra and Locust Pose have warmed up the spine, and it is usually followed by Child's Pose.
The pose suits you if your back and shoulders feel warm and you would like to open the chest, belly and front of the thighs. Focus on a long, even curve through the whole spine rather than on lifting as high as possible. If you cannot reach your ankles yet, a strap makes the pose accessible and safe.
In this guide
How to do it, step by step
- Lie on your stomach with your arms alongside your body, palms up, and rest your forehead on the mat.
- Bend your knees and bring your heels towards your hips, keeping your knees about hip-width apart.
- Reach back with your hands and hold the outsides of your ankles, or loop a strap around them.
- On an inhale, press your feet back into your hands and lift your chest and thighs away from the floor.
- Draw your shoulder blades gently together and keep the back of the neck long, with your gaze forward.
- Keep the knees no wider than the hips, and let your belly press softly into the floor.
- Breathe steadily and hold, feeling the curve spread through the whole spine.
- To come out, exhale and lower your chest and legs slowly, release the ankles and rest your cheek on the mat, then move to Child's Pose.
Benefits
- May help to stretch the chest, belly, shoulders and the front of the thighs.
- Can strengthen the muscles along the back and improve posture.
- Can ease stiffness in the spine after sitting for long periods.
- Encourages a feeling of energy and openness in the chest.
Common mistakes
- Letting the knees splay wide: keep them about hip-width apart to protect the lower back.
- Crunching the lower back: press the pubic bone into the floor and lengthen the tailbone towards the heels.
- Lifting the head and straining the neck: keep the neck long and look straight ahead or down.
- Holding your breath: shorten the hold and breathe steadily.
Make it easier
- Use a strap around your ankles to bridge the gap between hands and feet.
- Try Half Bow, holding one ankle at a time while the other arm rests on the floor.
- Place a folded blanket under your hips and ribs for comfort.
Go further
- Bring your knees and feet closer together, and lift higher, keeping the curve even.
- Practise Camel Pose and Wheel Pose after a thorough warm-up and ideally with a teacher.
Questions people ask
What if I cannot reach my ankles in Bow Pose?
Use a strap looped around your ankles, or hold one ankle at a time in Half Bow. Reaching is a matter of time and flexibility, and the pose still works well with a strap. Never strain to hold the feet.
Why does my lower back feel compressed in Bow Pose?
This often means the bend is concentrated in the lower back. Press the pubic bone into the floor, lengthen the tailbone towards your heels and lift the chest rather than the legs alone. Hold a shorter time and rest in Child's Pose.
Is Bow Pose good for beginners?
It is an intermediate pose, but beginners can try Half Bow or the strap version after practising Cobra and Locust Pose. The preparation helps to warm and strengthen the back.
Be careful
Skip or modify the pose if you have a neck, lower back or shoulder injury, high or low blood pressure, a hernia, or a recent abdominal surgery. Avoid the pose in pregnancy, as it presses on the belly. Stop if you feel sharp pain or dizziness.
This guide is for general education and does not replace advice from a doctor. Practise gently, never into pain, and speak to a qualified professional if you have a health condition, are pregnant or take medication.
