Bow Pose – Dhanurasana

Dhanurasana is a backbend during which the entire spine contracts. This is a very effective yoga pose to strengthen the back and to increase flexibility of the spine and hip joints.

How to come into the pose

  1. Lie down on your abdomen, with your forehead on the floor, knees shoulder-width apart.
  2. Bend your knees and hold the ankles from the outside, with elbows straight.
  3. Breathe in, push your feet into your hands, lift your chest and knees, and look diagonally upward.

Coming out of the pose

Breathe out and gently lower your chest and knees to the floor. Then release the grip on your ankles and lie down in Crocodile Pose.

200 hour hatha yoga teacher training
200 hr hatha yoga teacher training


Regular practice in a steady and comfortable manner within a balanced yoga asana program

  • stimulates the Solar Plexus Chakra and therefore stimulates and balances the functions of your stomach, gallbladder, liver, spleen, and pancreas;
  • tones all digestive organs and improves digestion, through abdominal pressure;
  • produces bodily heat and increases digestive fire;
  • tones, strengthens, and massages your lowerback muscles and therefore acts as a remedy to chronic lower-back pain;
  • stretches and lengthens your abdominal muscles, psoas, and quadriceps;
  • relieves hunchback and improves overall posture;
  • opens your chest, stretches your intercostals, and therefore increases lung capacity and efficiency;
  • increases mobility in your shoulder joints;
  • improves rheumatism of your hip, knee joints, and hands;
  • compresses your entire spine and rejuvenates your intervertebral discs and your central nervous system;
  • stimulates reproductive organs, providing relief for women who regularly suffer from menstrual cramps;
  • releases tension in shoulders and neck and therefore is beneficial for those suffering from tension headaches;
  • helps to combat stress, anxiety, and fatigue; and
  • increases vitality, concentration, and willpower.