Dhanurasana: Meaning, Steps, and Benefits of Bow Pose

Dhanurasana, “bow pose,” is a full-body backbend named for the curved shape it creates, resembling an archer’s bow with the body as the bow and the arms and legs forming the tension of the string. It’s a deeper backbend than Bhujangasana, engaging the arms, legs, and back simultaneously.

How it’s practiced

Lie face down, bend the knees, and reach back with the hands to hold the ankles or feet. Inhale and lift the chest and thighs off the floor at the same time, using the pull of the arms against the legs to deepen the curve, while keeping the neck long rather than straining it backward. Hold for a few breaths, gently rocking is sometimes added by more experienced practitioners, then release down on an exhale.

Traditional benefits

Dhanurasana is traditionally associated with strengthening the back muscles, opening the chest and shoulders, and stretching the front of the body — the thighs, abdomen, and hip flexors — all at once, given its full-body engagement.

Precautions

Because it’s a deeper backbend than Bhujangasana, Dhanurasana should be approached gradually and isn’t recommended for those with a back or neck injury, high or low blood pressure, migraine, or who are pregnant. It’s best learned initially under the guidance of a teacher, who can offer modifications such as holding only one leg at a time.

Common questions

What does “Dhanurasana” mean?

“Bow pose” — named for the curved shape the body forms, resembling an archer’s bow.

How is Dhanurasana different from Bhujangasana?

Dhanurasana is a deeper, full-body backbend engaging the arms, legs, and back together; Bhujangasana is a gentler backbend using only the upper body while the legs stay on the floor.

Is Dhanurasana safe for beginners?

It should be approached gradually and ideally learned from a teacher, since it’s a more intense backbend than beginner-level postures — modifications exist for those still building flexibility.

Who should avoid Dhanurasana?

Those with back or neck injuries, high or low blood pressure, migraines, or who are pregnant should avoid this pose or consult a teacher for an appropriate alternative.