Dhanurasana — Bow Pose
Dhanurasana (bow) opens the entire front body in a deep backbend by catching the ankles behind the back.
Updated
Dhanurasana — Bow Pose (धनुरासन)
Dhanurasana combines locust and cobra benefits. Prone, catch ankles and push feet into hands to lift chest and thighs, forming a bow shape. Deep backbend opening the entire front body.
Benefits
- Deep backbend
- Complete front body opening
- Back strengthening
- Intense digestive stimulation
Instructions
Prone, bend knees, catch ankles. Inhale, push feet into hands to lift chest and thighs. Bow shape, gaze forward. 5-8 breaths.
Contraindications
- Disc herniation
- Pregnancy
- Hypertension
Modifications
- Beginner: strap around ankles, lift less.
- Advanced: catch toes, rock forward and back.
