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Bow Pose (Dhanurasana): Benefits & Alignment Cues

Bow Pose, or Dhanurasana, is a dynamic and invigorating yoga pose that combines a deep backbend with an intense stretch for the entire front body. It involves lying on your stomach and lifting your chest and legs off the ground while holding onto your ankles, creating a bow-like shape with your body. This pose not only enhances flexibility but also strengthens the muscles along the spine, helping to improve posture and spinal health.


The name "Dhanurasana" is derived from two Sanskrit words: "Dhanur," which means bow, and "Asana," which means pose or posture. The pose is named for its resemblance to an archer's bow, symbolizing the focus, determination, and strength required to pull back the bowstring and aim at a target. Practicing Dhanurasana can help cultivate these qualities within you, encouraging you to stay focused and determined in your practice and in life.

Dhanurasana is pronounced as "DAH-noo-RAH-suh-nuh." Breaking it down:

  • "Dhanur" (DAH-noor) means bow.

  • "Asana" (AH-suh-nuh) means pose.

Bow Pose engages multiple muscle groups and body parts, including:

  • Quadriceps: The front thigh muscles, which are stretched as you bend your knees.

  • Hip Flexors: The muscles at the front of the hips, which are also stretched.

  • Abdominal Muscles: These muscles are engaged to lift the torso and stabilize the core.

  • Chest (Pectoralis Major): The chest muscles are stretched and opened.

  • Shoulders (Deltoids): The shoulder muscles are stretched and engaged.

  • Spine (Erector Spinae): The muscles along the spine are strengthened and lengthened.

  • Glutes: The buttock muscles are engaged to lift the legs and stabilize the pelvis.

How to Perform Bow Pose (Dhanurasana)

  1. Start Position: Begin by lying flat on your stomach with your arms resting by your sides and your legs hip-width apart. Relax your entire body.

  2. Preparation: Bend your knees, bringing your heels as close to your glutes as possible. Keep your knees hip-width apart.

  3. Grip Your Ankles: Reach back with your hands and grasp your ankles. Make sure your grip is firm but gentle, avoiding excessive pulling.

  4. Lift Up: On an inhale, lift your chest and thighs off the mat simultaneously. Use your back muscles and legs to create the lift, not just your arms.

  5. Hold and Breathe: Keep your gaze forward, maintaining a neutral neck position. Breathe deeply and steadily. Hold the pose for 20-30 seconds, feeling the stretch across your entire front body.

  6. Release: Exhale as you gently lower your chest and legs back to the mat. Release your ankles and rest your arms by your sides, allowing your body to relax completely.

Bow Pose

When to Perform Bow Pose (Dhanurasana):

Bow Pose is best practiced in the morning or early evening on an empty stomach, ideally two to three hours after your last meal. This ensures that your body is not weighed down by digestion and can fully engage in the pose. Morning practice can energize you for the day ahead, while evening practice can help release the tension accumulated throughout the day.

Preparatory Poses

  1. Cat-Cow Pose (Marjaryasana-Bitilasana): This sequence warms up the spine and prepares it for deeper backbends.

  2. Cobra Pose (Bhujangasana): A milder backbend that builds the foundation for more intense poses.

  3. Locust Pose (Salabhasana): Strengthens the back muscles and improves spinal flexibility.

  4. Bridge Pose (Setu Bandhasana): Opens the chest and strengthens the lower back, preparing you for the bow shape.

  5. Upward Facing Dog (Urdhva Mukha Svanasana): Stretches the front body and engages the back muscles.

Follow-Up Poses

  1. Child's Pose (Balasana): Provides a gentle counter-stretch for the spine and allows the body to relax.

  2. Seated Forward Bend (Paschimottanasana): Stretches the back muscles and helps balance the intense backbend of Bow Pose.

  3. Camel Pose (Ustrasana): Further opens the chest and deepens the backbend experience.

  4. Upward Bow Pose (Urdhva Dhanurasana): An advanced backbend that takes the benefits of Bow Pose to the next level.


Bow Pose is closely associated with the Anahata (Heart) Chakra, located in the center of the chest. This chakra governs love, compassion, and emotional balance. By opening the chest and stretching the heart area, Dhanurasana helps to release blocked emotions, promote emotional healing, and foster a sense of openness and connection with others.

Heart Chakra

Mantra for Bow Pose (Dhanurasana)

Chanting "Om Mani Padme Hum" while practicing Bow Pose can enhance its heart-opening benefits. This mantra is known for invoking compassion and love, aligning perfectly with the heart chakra's energies. Repeating the mantra can help focus the mind and deepen the spiritual experience of the pose.

Alignment Cues

  1. Neck Alignment: Keep your neck in line with your spine to avoid strain. Your gaze should be forward or slightly upward.

  2. Even Lift: Ensure that both your chest and thighs lift evenly to create a balanced bow shape.

  3. Engage Core: Engage your core muscles to support your lower back and prevent overarching.

  4. Hip Width: Maintain your knees and feet hip-width apart to avoid compressing the lower back.

Duration of Hold

Aim to hold Bow Pose for 20-30 seconds initially. As you build strength and flexibility, you can gradually increase the duration to up to 60 seconds. Always listen to your body and avoid overstraining.


In Bow Pose, your drishti (gaze) should be forward. This helps maintain a neutral neck position and promotes focus and balance. Keeping your gaze steady also aids in maintaining the pose's alignment.

Physical & Spiritual Awareness

Physically, Bow Pose strengthens the back muscles, stretches the front body, and improves overall spinal flexibility. Spiritually, it encourages an open heart and emotional release, fostering a sense of love, compassion, and connection with your inner self and others. The pose can also enhance energy flow throughout the body, promoting a sense of vitality and well-being.

Beginners’ Tips

  1. Use a Strap: If reaching your ankles is challenging, loop a yoga strap around your ankles to assist with the lift.

  2. Gentle Lift: Start with a gentle lift and gradually increase the height as your flexibility improves. Avoid pushing too hard too soon.

  3. Warm-Up: Always perform a thorough warm-up routine to prepare your body for this intense backbend, focusing on the spine, hips, and shoulders.

Who Should Not Do It

Avoid Bow Pose if you have:

  • Severe back or neck pain

  • Recent abdominal surgery

  • Herniated disks

  • High or low blood pressure

  • Heart conditions

  • Pregnant women should also avoid this pose due to the pressure it places on the abdomen.

Who Should Do It

Bow Pose is beneficial for:

  • Those seeking to improve their posture

  • Individuals looking to increase spinal flexibility

  • People wanting to strengthen their back muscles

  • Practitioners aiming to open their heart chakra and enhance emotional well-being

Benefits of Bow Pose (Dhanurasana)

  1. Strengthens the Back: Builds strong back muscles, improving posture and reducing back pain.

  2. Stretches the Front Body: Opens the chest, shoulders, and hip flexors, promoting flexibility.

  3. Improves Spinal Flexibility: Enhances the overall flexibility of the spine, making it more resilient.

  4. Stimulates Digestive Organs: Massages and stimulates the abdominal organs, aiding digestion and promoting a healthy metabolism.

  5. Enhances Energy Levels: Opens the chest and increases lung capacity, boosting energy and vitality.

  6. Balances Chakras: Opens the heart chakra, promoting emotional balance and well-being.

Variations of Bow Pose (Dhanurasana)

  1. Half Bow Pose (Ardha Dhanurasana): Perform the pose with one leg at a time, making it more accessible for beginners.

  2. Bound Bow Pose (Baddha Dhanurasana): Clasp your hands over your feet, creating a deeper stretch and more intense backbend.

  3. Wheel Pose (Urdhva Dhanurasana): A more advanced backbend that further opens the chest and shoulders, challenging strength and flexibility.

Modifications for Bow Pose (Dhanurasana)

  1. Use a Yoga Strap: Loop a strap around your ankles to help with the lift if reaching them is difficult.

  2. Blanket Support: Place a folded blanket under your pelvis for added support and comfort, reducing strain on the lower back.

  3. Partner Assistance: Have a partner gently lift your legs to help you achieve the full expression of the pose, providing support and stability.

Common Mistakes

  1. Overarching the Lower Back: Engage your core muscles to protect your lower back and prevent overarching.

  2. Neck Strain: Keep your neck in line with your spine to avoid strain and discomfort.

  3. Knees Splaying Out: Keep your knees hip-width apart to maintain proper alignment and avoid lower back compression.

  4. Relying Solely on Arms: Use your back muscles and legs to create the lift, not just your arms, to ensure a balanced effort.

Safety and Precautions

  • Warm up adequately before attempting Bow Pose to prepare your body for the intense backbend.

  • Listen to your body and avoid pushing into pain or discomfort.

  • Ensure you have a strong core and back before practicing this pose to prevent injury.

Additional Preparation Tips

Direction to Face While Doing This Pose and Why

Face east while practicing Bow Pose to harness the energizing and revitalizing qualities of the rising sun. The east direction symbolizes new beginnings and clarity, enhancing the rejuvenating effects of the pose.

What to Wear for This Pose

Wear comfortable, form-fitting clothing that allows for a full range of motion without bunching up or restricting movement. Avoid overly loose or baggy clothing that can interfere with your practice.

Suitable Place and Essential Oil or Fragrance

Choose a quiet, clean space with enough room to stretch out fully. Use essential oils like lavender or eucalyptus to create a calming and invigorating atmosphere. These scents can help you relax and focus during your practice.

Music for This Pose

Opt for soothing, instrumental music or nature sounds to help you stay focused and relaxed during Bow Pose. The right music can enhance the overall experience, making it more enjoyable and meditative.

By following these guidelines, you can safely and effectively incorporate Bow Pose into your yoga practice, reaping its numerous physical and spiritual benefits. Whether you're a beginner or an experienced yogi, Dhanurasana offers a powerful way to open your heart, strengthen your body, and cultivate inner peace.

Happy yoga-ing!


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About the Author

Namaste! I'm Pooja Chauhan

RYT 200Hrs | Meditation Coach 

Diving deep into the realm of yoga to revive its original teachings to create a significant impact in preserving and sharing them with the world.

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