What is Bow Pose (Dhanurasana)?

Bow pose (Dhanurasana) is a yoga posture that strengthens the back muscles and increases flexibility in the spine. It is named after the shape of a bow that the body resembles while in the pose. To begin the pose, lie on your stomach with your arms by your sides and your palms facing up.

Bend or twist your knees and try to position your heels as near as possible to your buttocks. Now take both of your hands to the back and grasp your ankles. On an inhale, lift your chest and legs off the ground, pulling your heels towards your buttocks as you do so.

This will create a bow shape with your body. Your eye vision should be front forward and hold the pose for 10-15 seconds before releasing. Beginners may find it helpful to use a strap to help grasp their ankles and gradually work towards holding the pose for longer periods of time. With regular practice, Bow pose can help to improve overall health and wellbeing.

What is Bow Pose

What is Bow Pose

Meaning of Dhanurasana (Bow pose)

Dhanurasana is a Sanskrit word commonly known as the Bow Pose in English. It is a yoga pose that involves lying on the stomach and grasping the ankles while lifting the chest, legs, and thighs off the ground, resembling a bow shape. The name Dhanurasana is inspired from the Sanskrit words “Dhanu,” which means “bow,” and “asana,” means “pose” or “posture.

“Dhanurasana (Bow pose) is a backbend asana that elongates the complete frontal region of the body, which includes the torso or thorax region, abdominal nerve plexis or belly area, and thighs. In this asana, the performer lies down on the floor or ground over a mat and your stomach should be facing downwards. Now take both of arms to reach your back to grab the ankles.

The rear forms a curvature, and the thighs rise off from the floor, moving the chest front forward and bending the body in a bow shape. The pose is said to activate the Anahata Chakra or heart chakra, associated with love, compassion, and emotional balance, and Manipura Chakra, linked to the fire element, which promotes a healthy alimentary canal system.

Origins of Bow pose (Dhanurasana)

The origins of the Bow pose (Dhanurasana) take us back to the ancient Indian tradition of yoga. The pose is estimated to have been developed several centuries back as a part of the Hatha yoga system. Bow pose (Dhanurasana) give priority to physical poses, breathing methodologies, and meditation to promote health and well-being.

In additive to its physical benefits, the Bow pose (Dhanurasana) is also considered to have spiritual significance in Hindu mythology. According to legend, the pose is named after the bow of the God Vishnu, who is often depicted holding a bow made of sugar cane. In this context, the Bow pose (Dhanurasana) is a way to connect with the divine and access God’s power and strength.

Today, this pose (asana) remains a paramount pose in many different styles of yoga and is often used to improve flexibility, balance, and core strength.

what is dhanurasana

what is dhanurasana

Yogic Explanation of Bow Pose (Dhanurasana)

Dhanurasana is the eighth posture in the twelve fundamental poses of integral yoga. It is also the end most of the three back-bending poses in a typical Hatha yoga practice. Dhanurasana triggers the Manipura (solar plexus) chakra just above the navel in spiritual practice.

Activation of the Manipura chakra promotes the rapid growth of digestive fire and encourages the flow of Prana Shakti, or life energy. Manipura chakra is also allied with the inner self and relates to the performance or practitioner’s awareness of their identity and the extent to be confident and in control. Individuals with weak flexibility can use an elastic strap to help them to reach their feet initially.

The Anahata chakra, located in the heart center, is associated with love, compassion, and emotional healing. Bow pose (Dhanurasana) opens up the chest and heart center, which can help activate this chakra. While practicing bow pose (Dhanurasana), if the individual cannot lift the thighs away from the floor, they can keep their legs straight instead of bending the knees.

How to Practice Bow Pose (Dhanurasana)?

Bow pose (Dhanurasana) is an ancient popular pose practiced to attain the most desirable and proper body alignment and gain strength and vitality. Follow the following steps to practice the pose:

bow pose steps

bow pose steps

  1. Lie down, facing your stomach downwards, keeping your legs straight and arms by your side.
  2. Twist your legs and try to hold your ankles while facing your palms upwards.
  3. Gently inhale and try to lift your chest as well as your back from the ground level.
  4. Keep your shoulders relaxed and your face front forward.
  5. Try to place your knees together and thighs positioned parallel to the ground.
  6. Stay in the pose for 15-20 seconds.
  7. Slowly release your pose and lower your chest and legs.
  8. Regain your energy and repeat the pose.
  9. As you gain experience and become familiar with the pose, try to lift your chest higher.
  10. Stretch and exert your body within your comfort level. Avoid overstretching.

Additional tips while practicing Bow Pose (Dhanurasana)

a) If you have difficulty reaching back to hold onto your ankles, use a strap looped around the ankles and hold onto the ends of the strap instead.

b) Keep your eye vision front forward and your neck long, to avoid any strain or compression in the neck.

c) To deepen the stretch, focus on lifting your thighs higher off the floor while keeping your chest lifted and your shoulder blades drawing towards each other.

d) If you feel any kind of inflammation or discomfort, leave the pose slowly and gently.

Benefits of Bow Pose (Dhanurasana)

Bow pose (Dhanurasana) aids to various major positive developments in the human body explained below:

  1. Provides strength to back muscles: Bow pose (Dhanurasana) strengthens the back muscles, including the erector spinae muscles, which help maintain good posture and prevent lower back pain.
  2. Enhances stretchable strength and ability: This asana stretches the complete frontal part of the body, including the groin, belly, thorax, and collar-bone area, improving overall stretchable strength and ability.
  3. Aids healthy digestion process: This pose stimulates the digestive organs, helping to improve digestion and relieve constipation.
  4. Revitalize reproductive organs: This pose benefits both male and female reproductive systems, increasing blood flow to the pelvic region and helping regulate the menstrual cycle.
  5. Minimizes menstrual injuries: The pose stretches the abdominal muscles, reducing the pain associated with menstrual cramps.
  6. Aids uniform blood flow: Bow pose (Dhanurasana) opens the chest and lungs, improving lung capacity and oxygen intake.
  7. Reduces Stress and anxiety: The pose helps to calm the mind, reducing stress and anxiety.
  8. Aids uniform blood flow: Bow pose (Dhanurasana) increases blood flow to the entire body, improving overall health and vitality.
  9. Tones the internal organs: This pose massages the internal organs, improving their function and helping to eliminate toxins from the body.
  10. Promotes good body alignment: Bow pose (Dhanurasana) strengthens the muscles of the back, which helps to improve posture and prevent back pain.
  11. Stimulates the lower muscular region: This pose employs the muscles of the arms and legs, helping to tone and strengthen them.
  12. Minimizes lumbar inflammation: The Bow pose (Dhanurasana) is much beneficial in the pain related to sciatica, which causes inflammation in the lower back and legs.
  13. Boosts Renal function: The Bow pose tends to stimulate the kidneys, improving their function and helping to eliminate waste from the body.
  14. Reduces Fatigue: Bow pose (Dhanurasana) aids to increase energy levels, reducing fatigue and improving overall vitality.
  15. Promotes overall well-being: Practicing the Bow pose (Dhanurasana) can regularly promote overall physical, mental, and emotional well-being, leading to a healthier and happier life.

Injuries and helpful tips to avoid injuries during practice

While practicing, the Bow pose (Dhanurasana) is most likely to cause injury if not practiced correctly. Some common injuries related to the pose include strains, sprains, and back pain. Here are some tips to avoid injuries during Bow pose (Dhanurasana):

  1. Pre–workout Exercise: You should perform a warm-up exercise before beginning to practice the Bow pose (Dhanurasana). It is mandatory at the beginner’s level, which helps to prepare your muscles and joints to practice the pose and protects you from sprain or injury.
  2. Proper Alignment: While practicing the pose, your body must be properly or correctly aligned to avoid cramps or injuries.
  3. Moderate continuity: Do not over-export while going deeper into the pose. Practice the pose at a moderate rate to avoid any injury.
  4. Gentle Breathing Movements: Breathing is crucial in the Bow pose (Dhanurasana). Deep inhale while lifting your chest to the floor, and leave your breath gently while breaking the pose. Avoid breathing vigorously, as it can tire you early.
  5. Avoid overstretching: Avoid over-stretching or overexerting while practicing the pose, as it can exhaust you early. Practice the pose gently with a relaxed body and mind for better results.
  6. Modify the pose: In case of any past health issues, you can alter the pose concerning your comfort level to avoid severe consequences.
  7. Practice under guidance: You are advised to practice the pose under the supervision and guidance of a skilled yoga instructor. By imitating this advice, you can easily avoid injuries and enjoy Bow Pose’s benefits (Dhanurasana). Practice any yogic kriya or asana under the guidance of a skilled tutor or a yoga instructor.

Contraindications for practicing Bow pose (Dhanurasana)

Bow pose (Dhanurasana) promotes multitudinous rewards to the human body and mind. Inspite of that, the pose holds certain restraints explained below:

  1. Back pain: The pose can tense the lower back greatly, especially if it’s not done correctly or held for too long. If you have any existing back pain or injuries, it’s important to seek medical advice or consult a yoga instructor before attempting this pose.
  2. Neck strain: You risk injury to your neck muscles as you lift your chest and head while practicing the pose. Try to position your neck comfortably, and do not push your head back too far.
  3. Hernia or cysts: People who have undergone any surgery for hernia or cysts in the past or suffering from cysts or hernia are advised not to imitate the Bow pose (Dhanurasana) as it can develop serious situations.
  4. High blood pressure or Hypertension: Practicing the Bow pose (Dhanurasana) may increase blood flow, so patients with high blood pressure should avoid this pose or consult their doctor before attempting it.
  5. Periodic cycle: Women are advised not to imitate the Bow pose (Dhanurasana) during their menstrual or periodic cycle period as it can lead to elevated flow and even blood loss.
  6. Pregnant women: Pregnant women should avoid the posture after the first trimester as it puts pressure on the abdomen and can harm the developing fetus. Bow pose (Dhanurasana) is challenging and beneficial, but it should be practiced cautiously, especially if you have any existing health issues or injuries. It’s always best to seek medical advice or consult a qualified yoga instructor before attempting new yoga postures.


Bow pose (Dhanurasana) is a powerful yoga posture that benefits the human body, mind, and soul. From spiritual benefits to activating Anahata and Manipura chakra to physical benefits improving vitality, digestion, boosting immunity, and relieving stress and anxiety, to benefit the mind.

Like other yogic kriyas and yoga postures, the practitioner should perform the pose under the strict supervision and guidance of a skilled yoga instructor or teacher for healthy practice. Don’t forget to seek medical advice before starting practice in case of any health issues.

Frequently Asked Questions

Q) How long should I hold the Bow Pose?

A) Beginners can start with 10-15 seconds and increase the duration as they improve. Advanced practitioners can hold the pose for up to 30 seconds or longer.

Q) Can Bow Pose improve digestion?

A) Bow Pose can help to stimulate the digestive system by compressing the abdominal organs and increasing blood flow to the digestive tract.

Q) How often should I practice Bow Pose?

A) It is recommended to practice Bow Pose 2-3 times weekly to experience the benefits.

(Q) Can Bow Pose help with back pain?

(A) Yes, Bow Pose can help alleviate back pain by stretching and strengthening the muscles in the back and improving spinal flexibility.

(Q) How long should you hold Bow Pose?

(A) Hold Bow Pose for 20-30 seconds or longer if you feel comfortable.

(Q) Is Bow Pose suitable for pregnant women?

(A) Pregnant women should avoid Bow Pose, as it puts pressure on the abdomen and could cause discomfort or harm.

(Q) Can Bow Pose help with menstrual cramps?

(A) Yes, Bow Pose can help alleviate menstrual cramps by stimulating the reproductive organs and improving blood flow to the area.