How to Do Bow Pose (Dhanurasana): Step by Step Guide for Beginners

December 15, 2025

What Is Bow Pose (Dhanurasana)?
Bow Pose, known in Sanskrit as Dhanurasana, is a prone backbend practised lying on the stomach. It strengthens the back body while stretching the front of the hips, thighs and abdomen. This pose is often included in backbend sequences to support posture and counter prolonged sitting and forward rounding of the spine.

Dhanurasana combines spinal extension with leg strength and controlled breathing. The emphasis is on even effort through the body rather than pushing into depth.

When You Should Avoid This Pose
Avoid Bow Pose if you have a neck, lower back, knee or hip injury. This pose is not recommended during pregnancy or if you have recently had abdominal or spinal surgery. If pain is felt in the lower back or knees, release the pose.

How to Do Bow Pose in 3 Easy Steps

1. Set up on the mat.
Lie flat on your stomach with your arms alongside your body and legs extended. You may place a folded blanket under the pelvis for comfort. Bend your knees and keep the feet active.

2. Take hold of the ankles.
Reach back with your hands and hold the outer edges of your ankles. As you inhale, lift the chest and shoulders slightly. As you exhale, lengthen the tailbone and maintain a steady grip.

3. Lift and hold the pose.
Press the feet gently into the hands to lift the chest, thighs and head. Keep the gaze forward and the neck long. Hold for up to 5 steady breaths, then release slowly back to the mat.

Variation: Bow Pose using a strap
Loop a yoga strap around the ankles and hold the ends of the strap if reaching the feet is difficult. This allows better control and gradual progress.

Common Questions

Is Bow Pose suitable for beginners?
Bow Pose is usually considered an intermediate posture. Beginners can practise preparatory poses first or use a strap for support.

What muscles does Bow Pose work?
It works the back, glutes, thighs and core while stretching the hip flexors and hamstrings.

How long should Bow Pose be held?
Hold the pose for 3 to 5 breaths, increasing gradually as strength improves.

Can Bow Pose help posture?
Yes. When practised correctly, it strengthens the back muscles that support upright posture.

Preparatory Poses