Dhanurasana (Bow Pose) is a classical yoga posture described in the Hatha Yoga Pradipika. The Sanskrit word “Dhanur” means bow and “Asana” means pose. When performed, the body resembles an archer’s bow: the torso and thighs form the curve of the bow, while the arms act like the string.
This posture is a dynamic backbend and chest opener, combining strength and flexibility. It stretches the entire front body—chest, abdomen, and thighs—while simultaneously strengthening the back and shoulders. Dhanurasana is widely practiced for improving digestion, boosting energy, and developing emotional resilience.
Step-by-Step Instructions to Practice Dhanurasana – Bow Pose
1. Starting Position
- Lie flat on your stomach (prone position).
- Keep arms alongside the body, palms facing upward.
- Rest forehead gently on the mat.
2. Leg & Hand Placement
- Bend both knees, bringing heels close to the buttocks.
- Reach back with hands and grasp ankles (not feet).
3. Lifting the Body
- Inhale deeply and press ankles into palms.
- Simultaneously lift chest, head, and thighs off the floor.
4. Full Expression
- Balance the body on the navel region.
- Keep gaze forward and chest open.
- Body should resemble a bow shape.
5. Breathing & Hold
- Maintain deep, steady breathing.
- Hold for 15–30 seconds initially, gradually extending up to 1 minute.
6. Releasing
- Exhale slowly, lower chest and thighs to floor.
- Release ankles and relax in Makarasana (Crocodile Pose).
Key Alignment Tips
- Grip ankles firmly but avoid twisting wrists.
- Engage thighs and keep knees hip-width apart.
- Avoid compressing lower back by engaging core.
- Gaze forward, not upward, to protect neck.
Benefits of Dhanurasana – Bow Pose
🦴 Physical Benefits
- Strengthens Spine & Back Muscles: Improves posture and spinal flexibility.
- Opens Chest & Shoulders: Expands lung capacity and relieves tightness.
- Improves Digestion: Abdominal compression stimulates digestive organs.
- Stretches Front Body: Lengthens hip flexors, thighs, and abdomen.
- Energizes the Body: Stimulates circulation and boosts metabolism.
🧘♂️ Mental & Emotional Benefits
- Relieves Fatigue: Invigorates body and mind.
- Reduces Stress: Deep breathing in this posture calms nervous system.
- Improves Confidence: Expansive chest posture promotes emotional openness.
- Balances Energy: Activates solar plexus for vitality and willpower.
Contraindications & Precautions
- ❌ Avoid if you have serious back injuries or herniated disc.
- ❌ Not suitable for heart patients or those with high blood pressure.
- ❌ Pregnant women must not attempt.
- ⚠️ Practice with caution if you have weak wrists, knees, or shoulders.
👉 Modification: Use a yoga strap looped around ankles if grip is difficult.
Modifications & Variations
- Half Bow (Ardha Dhanurasana): Lift one leg and arm at a time for beginners.
- Dynamic Bow: Rock forward and backward on abdomen to massage organs.
- Strap Variation: Use yoga strap if reaching ankles is challenging.
Drishti (Gaze Point)
- Forward Gaze: Enhances focus and alignment.
- Ajna Drishti (Third Eye): For inner concentration during hold.
Chakras Activated
- Manipura (Solar Plexus Chakra): Boosts digestion and vitality.
- Anahata (Heart Chakra): Opens chest and improves emotional release.
- Vishuddha (Throat Chakra): Expands throat and breathing capacity.
Practice Suggestions
- Warm up with Bhujangasana (Cobra Pose) or Salabhasana (Locust Pose) before Dhanurasana.
- Best practiced in the morning on an empty stomach.
- Follow with counterposes like Child’s Pose (Balasana) or Paschimottanasana (Seated Forward Bend).
- Start with 2–3 rounds, gradually increasing duration.
