ProneBeginner
Bow Pose
Dhanurasana
Bow Pose (Dhanurasana) uses arms like a bowstring to draw chest and thighs upward, creating a vibrant backbend that awakens the entire front body.
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How to Perform
- 1
Lie prone with legs hip-width, forehead resting on the mat and arms alongside.
- 2
Bend knees, reach back to clasp ankles from the outside, and keep thighs parallel.
- 3
On an inhale, press feet into hands to lift knees and chest away from the floor, balancing on the abdomen.
- 4
Draw shoulder blades toward spine, keep gaze forward or slightly up, and breathe steadily.
- 5
Hold for 3–5 breaths, then exhale to lower with control and rest before repeating.
Benefits
- Strengthens back body while opening chest, hip flexors, and thighs.
- Massages abdominal organs to support digestion and relieve fatigue.
- Improves spinal mobility and posture for students who sit long hours.
Alignment Cues
- Thighs stay parallel and lifted off the floor.
- Weight balances on lower ribs and abdomen, not pubic bone.
- Elbows draw toward each other to open chest.
- Jaw remains relaxed, breath steady.
Common Mistakes
No common mistakes listed.
Contraindications
- • Pregnancy
- • Recent abdominal or hernia surgery
- • Serious low back or neck injury
Recommended Props
StrapBlanket under pelvis
Tags
BeginnerBow PosesDhanurasana SeriesLegsProneShouldersSpineasana