Pose library›Backbend
Intermediate · Backbend

Bow Pose
Dhanurasana

A prone backbend that uses the legs and arms together to lift and open the front body.

Instructional illustration of Bow Pose
LevelIntermediate
Pose typeBackbend
Primary focusSpine, Chest

How to practice Bow Pose

  1. Lie on your belly and bend the knees.
  2. Reach back and hold the ankles.
  3. Press the feet into the hands to lift the chest and thighs.
  4. Keep the knees near hip-width and breathe steadily.

Practice tips

  • Practice one side at a time.
  • Use a strap around the ankles.
Practice note: Avoid pulling through painful shoulders, knees or lower back.
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