Dhanurāsana
Bow Pose
Updated:
Benefits
- ✓Stretches the thighs, abdomen, chest, throat, and deep hip flexors
- ✓Strengthens the back muscles and improves posture
- ✓Massages the abdominal organs and stimulates digestion
- ✓Energizes the body and counteracts fatigue
Instructions
- 1.
Starting position — prone
Lie face down with the arms alongside the body, palms facing up. The forehead is on the floor. The legs are hip-width apart. Take a few breaths and relax the back.
- 2.
Grasping the ankles
Bend the knees and bring the heels toward the buttocks. Reach the arms back and grasp the ankles from the outside (not the feet). The knees stay hip-width apart — do not let them splay outward.
- 3.
Lifting — like a bow
On an inhale, simultaneously lift the chest and thighs off the floor by kicking the heels upward and away from the buttocks. The arms act as the bowstring — they do not pull but transfer the force of the legs. The body arches like a bow, balancing on the abdomen.
- 4.
Holding and exiting
Hold for 15–20 seconds with even breathing. Look forward, not up. On an exhale, slowly lower the chest and thighs to the floor, release the ankles and relax the arms alongside the body. Turn the head to one side and rest.
Modifications & Props
Props needed
For beginners — with a belt around the ankles
If you cannot reach the ankles, tie a belt around them and hold the belt ends. The belt extends the grip and allows you to enter the pose without forcing. Gradually shorten the belt as you progress.
Half Bow — one leg at a time
Grasp only one ankle while the other arm is extended forward on the floor. Lift the body from one side. This halves the lumbar load and allows focus on the alignment of each side separately.
With a blanket under the pelvis
A folded blanket under the pelvic bones cushions the abdominal pressure and provides a more comfortable base for balancing. Suitable for people with sensitive abdomen or hip bones.
⚠Contraindications
- •High or low blood pressure — avoid the pose or hold briefly
- •Abdominal surgery or hernia — abdominal pressure is contraindicated
- •Serious injury of the lower back, neck, or shoulders — consult a doctor
Frequently Asked Questions
My knees splay outward. How do I keep them parallel?
Tie a belt just above the knees at hip width. The belt provides a tactile boundary and prevents external rotation of the thighs. Over time, muscle memory will allow you to maintain alignment without the belt.
Can I rock back and forth in the pose?
Rocking is a more dynamic variation that massages the abdominal organs. But in Iyengar practice, the emphasis is on static holding with precise alignment. Master the static version first before adding movement.
Related Poses
Camel Pose
Ustrasana opens the chest, stretches the entire front body and strengthens the spine. Learn proper Iyengar technique with props for a safe backbend.
Cobra Pose
Bhujangasana strengthens the back, opens the chest and improves spinal flexibility. A foundational Iyengar yoga pose accessible to beginners with proper technique.
Fish Pose
Matsyasana opens the chest, stretches the neck and stimulates the thyroid gland. A traditional counterpose to Sarvangasana in the Iyengar sequence.