Bow Pose
Dhanurāsanaधनुरासन
A full-body backbend where the hands hold the ankles and the body forms a bow.
- Developing
- 15–25 seconds
- Difficulty 3 of 5
General guidance only — work within a range that feels stable and pain-free.
How to practice
- 01
Lie on the belly with the arms alongside and the knees bent.
- 02
Reach back and take hold of the ankles or feet.
- 03
Inhale and lift the chest while pressing the feet back into the hands.
- 04
Keep the knees hip-width apart and the gaze forward.
- 05
Lift the thighs a little and let the breath stay smooth.
Benefits
- Opens the whole front body
- Strengthens the back, glutes and hamstrings
- Improves spinal extension and shoulder mobility
- Mobilises the hip flexors
Breath
Inhale to lift into the shape; exhale to rest. Never hold the breath while lifting.
Cautions
Variations
- Strap around the ankles
- Makes the shape accessible without straining.
- Half bow
- One side at a time for a gentler option.
The practice letter
One email a month: a sequence to try, one pose explained properly, and something worth reading. No offers, no countdowns.