Dhanurasana | Bow Pose

The Bow Pose may be seen as a counter-pose to Halasana and Pashimottanasana. It’s a full backward bend to supplement these two forward bending exercises. In the Bow, all parts of the back are worked simultaniously, incerasing strength and suppleness in the spine and hips.

He who does Halasana, Mayurasana and Dhanurasana can never become lazy.
He will always be full of energy, vigour and vitality
Swami Sivananda

> Feet/legs: Make sure your knees aren’t wider than the width of your hips, and keep your knees hip width for the duration of the pose.
> Draw the tops of the shoulders away from your ears.
> Breathe more into the back of your torso, and be sure not to stop breathing.

Key benefits:
> Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors (psoas)
> Strengthens the back muscles
> Improves posture
> Stimulates the organs of the abdomen and neck
> Theraputic for constipation, respiratory ailments, mild backache, fatigue and anxiety.


Preparing poses: Practise dynamically. Inhale – up, exhale – down (beginners)
Modification: Hold for 10 to 30 seconds (all levels), repeat 3-5 times
Full position: Hold for 10 to 30 seconds, repeat 3-5 times, on last attempt, try the rocking bow.


> High or low blood pressure
> Migraine
> Insomnia
> Serious lower-back or neck injury.
Students with any of these problems can however practise preparing poses.

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