Bow Yoga Pose
Description
Bow Pose (Dhanurasana) is a deep back-bending yoga pose where you lie face down, bend your knees, and reach back to grab your ankles, lifting your chest and thighs off the floor to form a bow shape. It opens the entire front body — chest, abs, hip flexors, quads — while strengthening the back muscles.
Equipment Required
Bow Yoga Pose Instructions
- Lie face down on the floor with arms at your sides.
- Bend both knees, bringing your heels toward your glutes.
- Reach back with both hands and grip the outsides of your ankles or feet.
- Inhale and lift your chest off the floor by pressing your feet back into your hands.
- Simultaneously lift your thighs off the floor, deepening the back bend.
- Engage your glutes and core. Look forward, not up (to protect the neck).
- Hold for 5 to 10 breaths. Breathe into the front body.
- Release slowly back to the floor.
Bow Yoga Pose Form & Visual
Bow Yoga Pose Benefits
- Deeply stretches the chest, abs, hip flexors, and quads
- Strengthens the entire back chain
- Opens the front of the shoulders
- Counteracts forward-hunched posture
- Energizing and invigorating
- No equipment needed
Bow Yoga Pose Muscles Worked
- Pectoralis major (stretched)
- Rectus abdominis (stretched)
- Hip flexors (stretched)
- Quadriceps (stretched)
- Erector spinae (strengthened)
- Gluteus maximus (engaged)
Bow Yoga Pose Variations & Alternatives
- Cobra Pose (gentler)
- Half Bow Pose (one leg at a time)
- Locust Pose (lift legs and chest, no hand-grip)
- Pavanamuktasana (counterpose)
- Camel Pose (kneeling backbend)
