Dhanurasana, Bow pose

Identity Card

Dhanura means bow, Asana means posture. Dhanurasana is also called the bow pose. Using the hands, the legs and torso are lifted off the ground, creating a backbend.

The body looks like a bow, with the hands like the bowstring.

From an Ayurvedic perspective, this pose increases both the Vata and Pitta doshas. It is therefore recommended not to hold the pose for too long. On the contrary, the Kapha dosha is reduced when the pose is held for a long time or repeatedly.

Benefits

Physical

The bow pose stretches the spine backward and gives it elasticity.

This backbend stimulates the digestive organs, stimulates the reproductive organs, tones the abs and relieves constipation and menstrual pain.

Like all backbends, the bow pose opens the chest and shoulders. Additionally, Dhanurasana tones the muscles of the legs and arms.

From a more therapeutic perspective, this pose relieves herniated discs and kidney problems.

On a mental level, Dhanurasana provides emotional stability and reduces fatigue and stress.

Performing the pose step by step

Begin lying on your stomach with your arms at your sides.

Bend your knees and use your hands to grasp your ankles or feet.

Inhale and lift your torso and thighs off the mat.

Activate all the muscles of the body.

Stay in the pose while inhaling and exhaling. If your breathing isn't fluid, bring your torso and thighs slightly closer to the mat.

Hold for about ten breaths, then as you exhale, lower your body back onto the mat.

Alternatives

Want to make the pose more accessible ?

I can lift just my torso, while my thighs remain on the mat. If I can't reach my ankles, I can use a strap.

I can do a half-bow by reaching for one foot, then repeat on the other side.

Want to make the pose more intense ?

I try to lift my thighs more and my torso by bringing my heels closer to my head.

Watch out for

It’s not recommended to practice the bow pose during pregnancy or in case of neck or abdominal injuries. This pose is also not recommended for people with high or low blood pressure, a hernia, or headaches or lower back pain.

In all cases, it is strongly recommended that you be accompanied by a qualified yoga practitioner to adapt the poses to your specific situation.

Practice the bow pose to work on the elasticity of your spine!