Bow PoseDhanurasana

Dhanurasana, or Bow Pose, is a prone backbend where you lie on your belly, bend the knees and hold the ankles, then lift the chest and thighs together so the body curves like a drawn bow. It opens the chest and shoulders, stretches the hip flexors and abdomen, and works the back muscles. Practised mindfully here at Anand Yoga Centre, women-first, in Kolathur.

1. 1
   Lie face down

   Lie on your belly with the arms alongside the body and the forehead resting down.

   ↓ Exhale
2. 2
   Catch the ankles

   Bend both knees and reach the hands back to hold the outsides of the ankles.

   ↑ Inhale
3. 3
   Lift into the bow

   Inhale and lift the chest and thighs gently off the floor, drawing the feet back into your hands, gaze forward.

   ↑ Inhale
4. 4
   Hold and release

   Breathe steadily in the gentle bow, then release the ankles and lower down to rest.

   • Hold

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

• ✓Opens the chest, shoulders and front of the body
• ✓Stretches the hip flexors, thighs and abdomen
• ✓Strengthens the back muscles and supports posture
• ✓Encourages deeper breathing by expanding the rib cage
• ✓Gives a gentle massage to the abdominal organs

• Avoid in pregnancy and after recent abdominal or back surgery
• Skip if you have a neck, lower-back or shoulder injury, or a hernia
• Practise with caution if you have high or low blood pressure

This is general guidance, not medical advice. If in doubt, check with your doctor.

Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.