Bow Pose

Dhanurasana (don-your-AHS-anna)

Deep backbend that strengthens entire back body. Opens chest, shoulders, and hip flexors. Builds strength and flexibility simultaneously.

Bow Pose

You Should Feel

Strong work in your back muscles. Deep stretch across your chest, shoulders, and front of hips. Whole-body engagement.

How to Get Into the Pose

1Lie on your belly, bend your knees, reach back to hold your ankles or feet
2Kick feet into hands to lift chest and thighs off the ground
3Knees stay hip-width apart (don't let them splay wider)
4Shoulders back and down
5Gaze forward, slight lift in chin

Modifications

•If you can't reach your feet: Use a strap around your ankles
•If low back is sensitive: Lift just your chest (keeping thighs down) or just your legs (keeping chest down)
•If shoulders are tight: Hold one foot at a time
•To deepen: Kick more strongly into your hands, lift higher