Lady practicing the yoga posture dhanurasana - the bow pose

Dhanurasana -The Bow

November 10, 2020

Dhanurasana -The Bow


Dhanu = bow.

Asana = steady pose.

This posture will open the chest whilst gently stretching the front of the body. It is great for the digestive system.

Dhanurasana is an intense posture, it is not for beginners or for those with back or hip pain.

How to Perform Dhanurasana

Begin lying on your front and bend both knees bringing the heels in towards your bottom, hold your ankles or feet. Keeping your legs and feet hip distance apart, push your feet into your hands and your hips against the ground as you lift your legs and chest.  Make sure you keep your neck in line with your spine.

Breathe slowly and hold for five or more complete breaths.

After completing this posture roll onto your back and draw your knees in towards your chest.

If this posture is too intense Ardha Dhanurasana (half bow) is a great preparatory pose as you work one side at a time. To do this hold the right foot with the right hand, make a pillow for your forehead with your left forearm and keep your left leg extended. Lift just the right side and then change sides.

This blog article was written by Sue Fuller creator of the Yoga 2 Hear range of audio yoga classes and teacher training courses.