Dhanurasana
Bow Pose
Dhanurasana, or Bow Pose, is a deeper backbend where you hold your ankles while lying on your stomach, lifting your chest and thighs to form a bow shape that strengthens the back, glutes and shoulders.
How to do Bow Pose
- 1Lie on your stomach with arms by your sides, knees bent.
- 2Reach back and hold your ankles with your hands.
- 3On an inhale, lift your chest and thighs off the floor, kicking your feet up and away from your body.
- 4Hold for 3-5 breaths, breathing steadily, then release.
Benefits
- Strengthens back, glutes, shoulders and arms
- Improves spinal flexibility
- Builds core engagement for functional strength work
Precautions
- Avoid with back injuries, high or low blood pressure, or during pregnancy
- Build up gradually, this is a more advanced backbend than Cobra Pose
Helps with
Frequently asked questions
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