Dhanurasana (Bow Pose)

By Linda, Woodstock, Maryland, USA.

In Bow Pose I am really trying to find freedom in the front of my pelvis and front of the chest. Holding the feet in this posture really allows a wonderful leverage and resistance for opening the front of the body….EXHILARATING!


  • Increases circulation to heart and lungs, improves oxygen intake
  • Opens diaphragm and expands the chest region – improves respiratory conditions
  • Opens shoulder joint and helps frozen shoulder conditions
  • Increases spinal strength and flexibility and tone of spinal muscles
  • Revitalizes spinal nerves by increasing circulation to spine
  • Strengthens, opens lower, mid, and upper spine
  • Improves strength and balance. Reduces abdominal fat and strengthens abdominal muscles
  • Helps regulate ovaries and prostate gland
  • Helps  relieve lumbago, rheumatism, arthritis and menstrual problems
  • Improves digestion
  • Strengthens concentration and mental determination
  • Develops internal balance and harmony
  • Improves function of kidneys, liver and spleen
  • Strengthens deltoids, trapezius, rhomboids, latissimus dorsi and triceps

How to do Dhanurasana

1. Lie down on your mat, on your stomach.

2. Bring your feet up, by bending your knees.

3. Hold your ankles or tops of your feet with your hands.

4. As you Inhale, use the strength of your hands to pull your feet so your thighs are lifted off the floor. At the same time, lift your head, shoulders, and chest from the floor.

5. Gaze upward.

6. Hold this pose for 5 to 8 breathes, more if possible.

7. Your body will be in the shape of a Bow, with only your stomach and pelvis resting on your mat. The entire weight of your body essentially will be concentrated in your navel area.

8. Exhale.  slowly return your body to normal position, release your hands and lay on your stomach.