Bow Yoga Pose

Dhanurasana

Bow Yoga Pose
overview

Bow Yoga Pose is a back bend pose that targets the abs and quads and is ideal for yogis and yoginis at an intermediate level.

ajna – the third eye chakra
related poses

intermediate | backbend | abs, quads

[yoga-sharrre]

[yoga-tags]

How To Do Bow Yoga Pose
  1. Begin by laying flat on your stomach, arms resting by your torso with the palms facing up. Exhale, bending your knees and drawing your feet up and toward your head. Bring your heels down as close to your buttocks as possible.
  2. Reach your hands back, lifting your head and chest slightly if necessary, and grab the ankles with their respective hands. Pull in at your inner knees, being sure not to let the knees splay out and away from the body; keep them roughly hip-width apart.
  3. Inhale and lift your heels back up, bringing your shins perpendicular to the floor. Keep your hands firmly wrapped around the heels. As you do this, lift up through the thighs to bring them a couple inches off of the floor. Your head and chest will begin to lift further off the floor as well; continue until your torso is lifted almost perpendicular to the floor, pushing your tailbone downward as you do. Press your shoulders deep against your back to open the chest, allowing you to lift your thighs and torso further. Gaze forward at the wall, keeping a lot of space around your ears and shoulders.
  4. Hold this pose for 20-30 seconds, breathing steadily. This position will prevent you from taking deep breaths, so start out taking quick, shallow breaths and slowly deepen them. To come out, release the ankles and come back down to the floor with the arms at your sides. Take a few short breaths in this position before moving on or repeating the pose.
Notes
  • Do not force yourself to take deep breaths while holding the pose; focus on deepening the breaths gradually and without discomfort.
  • Do not attempt this pose if you have high blood pressure (hypertension), low blood pressure, respiratory ailments, back or neck injury.
  • Do not attempt if you are suffering from migraines, insomnia or constipation.
Tips

If you’re unable to lift your thighs, try supporting them by taking a folded mat, towel or blanket and placing it under the knees and thighs.

Stretches & Strengthens

All Muscles: Abs, chest, hip flexors, quads, groin, back

Target Muscles: Abs, quads, chest

Health Benefits of Bow Yoga Pose
  • Improves posture.
  • Stimulates digestive organs.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Dhanurasana

(dah-noo-rAHS-anna)

dhanu: bow
asana: posture

History & Mythology

History & Mythology


There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?

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