Backward Bends

Dhanurasana (Bow Pose)

Bow Pose
Level: All levels

Dhanu = a bow.

Organizing the Pose

  1. Lie flat on the floor on the belly.
  2. Reach back and take hold of the ankles or the tops of the feet.
  3. Soften the buttocks and roll the tailbone towards the knees.
  4. Exhale and lift up into the pose by pressing the inner thighs up and the ankles back.
  5. Hold this position for 20 to 30 seconds.
  6. Either proceed on to Parshva Dhanurasana (Side Bow Pose) or exhale and release down with control.

Practice Points

  • Soften and widen the buttocks and the backs of the thighs.
  • Lengthen the tailbone towards the knees.
  • Lift with the inner thighs.
  • Widen the collarbones and shoulder blades.
  • Reach the arms back.
  • Lengthen the sides of the waist and chest towards the head.
  • Soften and widen the back of the neck.