What Is Dhanurasana Yoga (Bow Pose), How To Do It And Its Benefits? - Step-by-Step Beginner-Friendly Guide!

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Dhanurasana Yoga (Bow Pose)

Dhanurasana, often referred to as the “Bow Pose”, is a classic yoga posture that mimics shape of a bow. It combines strength, flexibility, and balance altogether. This asana derives its name from the Sanskrit words "dhanu," meaning "bow," and "asana," which translates to "pose" or "posture." When executed correctly, Dhanurasana practitioner looks like a bow, with the body forming an elegant curve.

In this blog, we will explore the step-by-step instructions, the significance, dhanurasana therapeutic benefits, yoga teacher tips for beginners, who should avoid this yoga and how it can be incorporated into your yoga practice for enhanced well-being and frequently asked questions.

Points to remember before Dhanurasana

  • Perform this asana 4-5 hours before your main meal, thus it is best to do this pose in the morning. However, if for some reason, you are unable to do it then, include it in your evening practice.

  • Warm-up: Always begin your yoga practice with a thorough warm-up to prepare your muscles and joints for the demands of Dhanurasana.

  • Yoga teacher’s instructions: Seek instruction from a qualified yoga teacher or practitioner to ensure you're performing the asana correctly.

  • Listen to Your Body: Pay close attention to your body's signals. If you feel pain, discomfort, or strain, modify the pose or release it immediately.

  • Gradual Progression: Do not force yourself into the full expression of Dhanurasana. Start with simpler backbends and gradually progress to its more advanced pose.

  • Pre-existing Conditions: Consult a healthcare professional if you have any medical conditions, injuries, or are pregnant to ensure that Dhanurasana is safe for you.

  • Controlled Breathing: Maintain a steady and controlled breath throughout the pose to prevent dizziness or hyperventilation.

  • Perform counter poses: After performing Dhanurasana, engage in counter poses like Child's Pose to release tension in the back and relax.

  • Cool Down Activity: End your yoga session with a proper cool-down activity to relax and rejuvenate your body and mind.

Additional safety tips for Beginners performing Dhanurasana

  • Spacious place: Practice Dhanurasana in a spacious, clean, and clutter-free area to avoid any accidents or disturbances.

  • For beginners use props like yoga blocks or straps to assist you in reaching your ankles and maintaining balance.

  • Cool Down Activity: End your yoga session with a proper cool-down activity to relax and rejuvenate your body and mind.

  • Start with simpler backbends like Bhujangasana and Shalabhasana.

  • Engage your core muscles to support your lower back.

  • Use props like a yoga strap to help you reach your ankles if needed.

  • Release the pose if you feel pain or strain.

  • Consistency: Practice regularly and progress gradually

Also Read: Unfold 7 Classical Hatha Yoga Poses for Beginners

Step by Step Guide to perform Dhanurasana Yoga like a pro

Steps for Entering the Pose:

Step 1: Begin with prone position i.e. start by lying on your abdomen (prone position) on your yoga mat. Place your arms alongside your body, with your palms facing up.

Step 2: Take a moment to relax, and engage in deep, conscious breathing. This prepares your body and mind for the pose.

Step 3: Bend your knees and bring your heels toward your buttocks. Your feet should be hip-width apart.

Step 4: Reach your arms back and, with your palms facing up, grasp your ankles. If you’re unable to reach your ankles, you can use a yoga strap to bridge the gap.

Step 5: Ensure your knees and feet remain hip-width apart. Take a deep breath and prepare to lift your body into the bow shape.

Step 6: As you inhale, begin to lift your chest and thighs off the mat. Simultaneously, kick your legs into your hands, creating tension and lifting your torso higher.

Step 7: As you lift, your body should form an elegant bow shape, with your weight balanced on your abdomen. Your head will naturally tilt backward.

Step 8: Engage your back muscles to maintain the arch. Keep your shoulder blades drawn together and your chest open.

Steps for Exiting the Pose:

Step 9: To come out of Dhanurasana, start by releasing your ankles. Exhale as you gently lower your chest and thighs to the mat.

Step 10: Once your body is back on the mat, release your arms alongside your body, palms facing up. Take a moment to relax and breathe.

Step 11: After Dhanurasana, it's beneficial to perform a counter pose. Transition into Child's Pose (Balasana) or another gentle forward bend to release any residual tension in your back.

Step 12: Finish your practice with Shavasana (Corpse Pose) to allow your body and mind to relax and absorb the benefits of the pose.

Dhanurasana is a challenging pose that requires practice and patience to perfect. This is why with consistent practice and a mindful approach, you can reap the benefits of this invigorating yoga pose.

Infographic of Dhanurasana, the Bow Pose. The practitioner lies on the stomach, reaching back to grasp the ankles, creating a bow-like shape with the body. This backbend opens the chest and stretches the front body, promoting strength, flexibility, and an energizing heart-opening experience in yoga practice.

Beginner Level Bow Pose (Dhanurasana Yoga) Video Tutorial


Intermediate Level Bow Pose (Dhanurasana Yoga) Video Tutorial


Advance Level Bow Pose (Dhanurasana Yoga) Video Tutorial


How much is the Holding time for Dhanurasana for maximum benefits?

  • For Beginners: 10–20 seconds are enough
  • For Intermediate: 20–40 seconds is good
  • For Advanced: 40 seconds–1 minute is suggetsed

Benefits of Dhanurasana Yoga (Bow Pose)

  • Dhanurasana provides an intense and balanced stretch for the entire spine, from the cervical to the lumbar region, promoting spinal health.

  • The pressure on the abdomen in this pose stimulates and massages the digestive organs, aiding in digestion and detoxification.

  • Preventing Asthmatic problem: The chest expansion in Dhanurasana opens the lungs fully, increasing lung capacity and improving respiratory function.

  • Strengthens Back Muscles: This pose strengthens the muscles of the entire back, including the lower back, helping alleviate back pain and improving posture.

  • Dhanurasana can stimulate the metabolic processes, potentially aiding in weight management and increasing overall vitality.

  • PCOD/PCOS treatment: The pose can have a positive impact on the endocrine system, helping to balance hormone production and regulate menstrual cycles in women.

  • The bow-like shape of the pose, along with the balanced tension, can release emotional and physical tension, promoting a sense of energy and well-being.

  • Dhanurasana enhances the flexibility of the spine, shoulders, and hip flexors, contributing to improved overall body flexibility.

  • Reducing stress: The act of arching and stretching in this pose can be emotionally liberating, making it an excellent stress-relief tool.

  • Unblocking energy centres: Dhanurasana is believed to help in releasing emotional blockages and promoting a sense of emotional balance and harmony.

  • In treating Rheumatism: Rheumatism directly cause pain in ligaments, joints and associated organs. Dhanurasana stretch the muscles relieving the pain.

  • In curing Obesity: Not all Yoga poses can reduce the obesity. The best yoga pose that can reduce the obesity is dhanurasana. This alone yoga pose is more than sufficient for burning belly fat.

Also Read: Steps & Benefits of Paschimottanasana (Seated Forward Bend)

Who should avoid Dhanurasana Yoga pose?

Here is a list of individual who should not practice dhanurasana yoga until suggested by a healthcare professional or a qualified yoga instructor.

Do not worry!

They can provide personalized guidance and suggest alternative poses or modifications that are safer and more suitable for your specific circumstances. Always prioritize safety and listen to your body during your yoga practice. Here is the list.

× Pregnant Women: Pregnant women should avoid Dhanurasana, especially during the later stages of pregnancy, as it involves lying on the abdomen and strong back bending, which can put pressure on the abdomen and may be uncomfortable or risky.

× Severe Back Issues: Individuals with severe back problems, such as herniated discs or acute back pain, should avoid Dhanurasana. It can exacerbate existing issues.

× Recent Abdominal Surgery: Those who have undergone recent abdominal surgery should steer clear of this pose, as it places pressure on the abdomen and could impede the healing process.

× Heart Conditions: People with heart conditions or high blood pressure should approach Dhanurasana cautiously and consult with a healthcare professional or yoga instructor to determine if it's safe for them.

× Neck Injuries: If you have a neck injury or condition, such as cervical spondylosis, be cautious while performing Dhanurasana, as it involves arching the neck backward.

× High Blood Pressure: Individuals with uncontrolled high blood pressure should be careful when practicing Dhanurasana, as the pose can temporarily raise blood pressure.

× Migraine or Headaches: Some people with a history of migraines or frequent headaches may find that the intense backward bend of Dhanurasana triggers headaches. It's advisable to be cautious and consult a healthcare professional.

× Inexperienced Beginners: Beginners with little or no yoga experience should approach Dhanurasana with guidance from an experienced instructor. It's a complex pose that requires a degree of flexibility and strength.

× Individuals with High or low blood pressure should avoid dhanurasana

× People suffering with Hernia or have undergone abdominal surgery should not perform dhanurasana yoga pose.

× If you have any type of neck injury, headache or migraine, consult your doctor prior performing this yoga pose.

Also Read: 11 Amazing Benefits of Chakrasana (The Wheel Pose)

History: Evidences of Dhanurasana Yoga in past

Vedas, Upanishads, or the Yoga Sutras of Patanjali have not described dhanurasana like other yoga poses but Hatha Yoga Pradipika and the Gheranda Samhita has.

Dhanurasana is evolved and spread orally and through direct teacher-student relationships in ancient times. These poses were often shared within specific yoga traditions and lineages.

The detailed descriptions and classifications of modern yoga poses, including Dhanurasana, are more commonly found in relatively recent texts and manuals, such as the Hatha Yoga Pradipika and the Gheranda Samhita, which were written in the late medieval and early modern periods.

Dhanurasana is one of the many yoga asanas that has evolved over time as part of this rich tradition. While ancient texts may not specifically describe Dhanurasana, they do provide a broader philosophical and cultural context for the practice of yoga, emphasizing the importance of physical postures, integration of mind and body in the pursuit of spiritual and physical well-being.

Anatomy involved in Dhanurasana yoga

The primary anatomical areas involved in Dhanurasana include:

  • Back Muscles: Dhanurasana is a powerful backbend that targets the erector spinae muscles, which run along the length of the spine. These muscles are responsible for extending and straightening the spine.

  • Gluteal Muscles: The gluteus maximus muscles, located in the buttocks, play a role in lifting and supporting the legs in the bow shape of the pose.

  • Quadriceps: The muscles on the front of the thighs, known as the quadriceps, are actively engaged as you lift your thighs and knees off the ground.

  • Deltoids and Triceps: The shoulder muscles (deltoids) and the muscles on the back of the upper arm (triceps) are used to lift the chest and arms off the ground.

  • Abdominals: The rectus abdominis, often referred to as the "six-pack" muscles, and the transverse abdominis are engaged to support the lower back and lift the upper body.

  • Hip Flexors: The hip flexor muscles at the front of the hips are stretched and engaged as you lift your legs off the ground.

  • Chest and Rib Cage: Dhanurasana expands the chest and rib cage, enhancing lung capacity and chest mobility.

  • Neck: The neck is gently extended as you look upward, so be cautious if you have any neck issues.

  • Pelvic Region: The pose can stimulate the pelvic region, including the abdominal and pelvic organs, which may help improve digestion.

  • Thoracic Spine: Dhanurasana focuses on the thoracic (upper and mid-back) spine, promoting flexibility and extension in this region.


Dhanurasana yoga, with its graceful form and numerous health benefits, is a valuable addition to any yoga routine. The bow pose brings strength, flexibility, and balance to the body, while simultaneously nurturing the mind and spirit. Whether you are a beginner, intermediate or advanced practitioner, Dhanurasana can be adapted to meet your specific needs and capabilities.

Embrace this beautiful asana, relish the deep stretches, and experience the transformative power of Dhanurasana in your yoga journey. Just remember to practice dhanurasana as described in this article or under the guidance of a qualified instructor only!

Hope you find this article helpful. For any assistance or yoga courses, contact us freely via info@harithayogshala.com. We have a team of experts who will contact you shortly and will clear all your queries.

All the best for your health and yogic life!

Advanced yoga pose to perform after Dhanurasana

  • Urdhva Dhanurasana (Reverse Bow Pose)

  • Eka Pada Urdhva Dhanurasana (Single-Legged Reverse Bow Pose)

  • Dandayamana Dhanurasana (Standing Bow Pose)

  • Matsyasana (Fish Pose)

  • Poorna Dhanurasana (Full Bow Pose) 

You can join the 100 hour yoga teacher training course from one of the best yoga teacher training in rishikesh.  If you are interested in healing and meditation you can check out the amazing sound healing course in Rishikesh.

Also Read: Benefits Of Gomukhasana Yoga (Cow Face Pose) & How To Do It? - A Step-by-Step Guide

Frequently Asked Questions

Not directly but bow pose is helpful in treating PCOD/PCOS, asthmatic issues, rheumatic arthritis, digestive disorders migraine etc. very effectively.

Dhanurasana can be challenging for beginners. It's recommended to start with simpler backbends and seek guidance from a yoga instructor.

Dhanurasana helps improve posture by strengthening the back muscles, opening the chest, and increasing spinal flexibility.

Can Dhanurasana help with back pain? Dhanurasana may help alleviate mild back pain by strengthening the muscles along the spine. However, individuals with severe back issues should approach it cautiously.

You can use a yoga strap to bridge the gap and gradually work on your flexibility to eventually reach your ankles.

Yes, there are variations and modifications of Dhanurasana to suit different levels of practitioners, such as the Half Bow Pose (Ardha Dhanurasana) or using props for support.

Yes, Dhanurasana can release emotional and physical tension, making it a valuable stress-relief tool.

Pregnant women should avoid Dhanurasana, especially in later stages, as it involves lying on the abdomen and strong back bending.

Listen to your body, maintain proper alignment, and avoid forcing the pose. Consult a healthcare professional if you have any medical conditions or injuries.

Dhanurasana is a common pose in Hatha Yoga and its variations can be found in other yoga styles.

Dhanurasana can enhance spinal flexibility, improve lung capacity, stimulate digestion, and promote a sense of vitality and energy when practiced regularly.

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