Backbend · Intermediate
Bow Pose
Dhanurasana·धनुरासन·dhanurāsana
Also called: Bow
Dhanurasana is a real backbend — not the gentle Cobra of beginner sequences. The combination of leg-lift, chest-lift, and hand-grip works the entire posterior chain in extension. Use a strap if the hands don't reach the ankles; the strap doesn't make this an easy pose. Save it for users who already have steady Bhujangasana and Setu Bandha.
Benefits
- Strongest spine-extension in the prone series — opens the entire front body
- Stretches the quadriceps and hip flexors simultaneously — both rare
- Compresses and stimulates the abdominal organs
- HYP-named — connects modern users to one of the foundational shapes the original tradition prescribed
How to practise Bow Pose
- Lie face down on a soft surface. Forehead resting on the mat.
- Bend both knees, bringing your heels toward your buttocks.
- Reach back with both hands and grasp the OUTSIDES of your ankles.
- Knees stay roughly hip-width apart — they tend to splay; bring them in.
- Inhale and press your feet back into your hands as you lift the chest off the floor.
- The body forms a bow — chest and thighs lift, the arms are the bowstring.
- Each breath rocks the bow gently. Use a yoga strap looped between the ankles if your hands don't reach.
Suggested hold: 30s · Breath: Paced
How Bow Pose affects your doshas
In Ayurveda the same pose lands differently depending on your constitution. This is the lens the app uses to sequence your practice.
| Dosha | Effect | Notes |
|---|---|---|
| Vata | Neutral | broadly neutral |
| Pitta | Caution | can aggravate this dosha — practise sparingly |
| Kapha | Balancing | a good fit — helps settle this dosha |
Who should avoid or modify this pose
- Pregnant women shouldn't practice — prone position is unsafe
- Don't practice with herniated disc, severe lower-back injury, or recent abdominal surgery
- Skip with high or low blood pressure
- Avoid with neck injury
- Don't practice with active migraine or severe headache
- Skip after eating — wait 3-4 hours
If you're pregnant, injured, or managing a condition, check with a qualified teacher or clinician before practising.
Modifications
- Half Bow (Ardha Dhanurasana) — hold one ankle at a time
- Use a yoga strap looped around both ankles if the hands don't reach
- Reduce the lift — micro-bow is a legitimate pose for newer backs
- Practice on a folded blanket under the hip points to reduce floor pressure
Traditional source: Hatha Yoga Pradipika 1.25 — Named explicitly in the Hatha Yoga Pradipika Ch. 1. The Sanskrit "dhanus" means archer's bow — the body forms a bow shape with the arms acting as the string.