Bow

The Bow Pose (Dhanurasana) might look like a graceful arch, but don’t be deceived by its elegant appearance—this pose is a powerhouse of strength and flexibility. I

t’s all about that perfect blend of backbend and chest opener, making it a favorite among yogis who crave a deep, invigorating stretch.

Pose details

How to do the Bow pose

Before attempting Bow Pose, it’s beneficial to warm up with poses that open the front body and stretch the quadriceps, such as Cobra Pose, Camel Pose, and Low Lunge. Once you’re ready, follow these steps:

1. Begin by lying on your stomach. Extend your legs straight back and rest your arms alongside your body, palms facing up.
2. Bend your knees and bring your heels as close to your glutes as possible. Reach back with your hands and grasp your ankles. Make sure your knees are hip-width apart.
3. Inhale deeply and lift your chest off the floor. Simultaneously, kick your feet back into your hands, creating a bow shape with your body. Your thighs should lift off the mat as you press your feet higher.
4. Keep your gaze forward and ensure your neck is in a neutral position. Draw your shoulder blades together and open your chest. Continue to breathe deeply and evenly.
5. Hold the pose for five to ten breaths or as long as comfortable, maintaining the lift and the stretch.
6. To release, exhale and gently lower your chest and thighs back to the floor. Let go of your ankles and rest your arms alongside your body. Turn your head to one side and take a few deep breaths to relax.

Modifications

If Bow Pose feels a bit too intense, don’t worry—there are plenty of ways to modify it while still getting the benefits:

• Use a strap: Loop a yoga strap around your ankles and hold onto the ends. This can help you reach your feet more easily and maintain the pose without straining your shoulders or back.
• Try a supported variation: Place a folded blanket or bolster under your thighs. This can lift your legs slightly and reduce the intensity of the backbend, making it more accessible and comfortable.
• Start with Half Bow Pose: Instead of lifting both legs, try lifting one leg at a time. This will help you build strength and flexibility gradually, and you can switch sides to ensure balanced development.
• Focus on lifting in stages: First, lift your chest and then gradually lift your legs. This staged approach allows you to ease into the backbend, giving your body time to adjust and preventing any sudden strain.
• Use a wall for support: Lie with your belly close to a wall and press your feet against it as you lift your chest. This can help you find the correct alignment and support your legs, making the pose more manageable.

Safety tips

• Warm up properly with poses like Cat-Cow or Child’s Pose to prepare your spine and shoulders.
• Avoid straining your neck. Keep your gaze forward or slightly upward, but don’t overextend your neck.
• Engage your core muscles. This will help support your lower back and prevent unnecessary strain.
• Keep your knees hip-width apart. This alignment helps maintain balance and reduces the risk of injury.
• Breathe deeply and evenly. This will help you stay relaxed and maintain the pose more comfortably.
• Exit the pose slowly and mindfully. Transition gently to a resting position like Child’s Pose to allow your body to recover.

Similar yoga poses

Bridge Pose (Setu Bandhasana)

A great preparatory pose for the Wheel, the Bridge opens the chest and strengthens the lower back while being a bit gentler.

Camel Pose (Ustrasana)

This is another deep backbend, but it is done from a kneeling position. It opens the chest and shoulders while stretching the thighs and hip flexors.

Bow Pose (Dhanurasana)

This prone backbend involves lifting your chest and legs while grabbing your ankles, creating a wheel-like shape with your body.

Upward Facing Bow (Urdhva Dhanurasana)

Essentially the same pose as Chakrasana, this name is also often used in many yoga traditions to describe Wheel Pose.