POSTURE REFERENCE

Pick a posture from the dropdown menu to access detailed information, videos, and tips.

Pranayama | Deep Breathing Posture Clinic Ardha Chandrasana | Half Moon Pose Pada Hastasana | Hands To Feet Utkatasana | Awkward Pose Garudasana | Eagle Pose Dandayama Janushirasana | Standing Head To Knee Dandayamana Dhanurasana | Standing Bow Pulling Pose Tuladandasana | Balancing Stick Pose Dandayamana Bibhaktapada Paschimottananasana | Separate Leg Intense Stretch Trikonasana | Triangle Pose Dandayamana Bibhaktapada Janushirasana | Separate Leg Head To Knee Tadasana | Tree Pose Padangustasana | Toe Stand Pose Savasana | Dead Body Pose Pavana Muktasana | Wind Removing Pose Sit-Up Bhujangasana | Cobra Pose Salabhasana | Locust Pose Poorna Salabhasana | Full Locust Pose Dhanurasana | Bow Pose Supta Vajrasana | Fixed Firm Pose Ardha Kurmasana | Half Tortoise Pose Ustrasana | Camel Pose Sasangasana | Rabbit Pose Janushirasana | Head To Knee With Stretching Pose Paschimottanasana | Intense Stretching Pose Ardha Matsyendrasana | Spine Twisting Pose Kapalbhati In Vajrasana | Blowing In Firm Pose

Posture Overview

Foundational Insights

Dhanurasana, or Bow Pose, involves lying on the stomach, bending the knees, and reaching back to grasp the ankles. The chest and legs are lifted off the floor, aiming to open the rib cage, increase spinal flexibility, and stimulate the abdominal organs.

 

Posture Breakdown

Benefits and Techniques

  • Comprehensive Stretch: Provides a full front body stretch, expanding the rib cage, abdomen, thigh, groin, and throat.
  • Spinal Health: Revitalizes all the spinal nerves by increasing circulation to the spine.
  • Digestive Boost: Stimulates the digestive system and relieves constipation.
  • Improved Flexibility: Increases elasticity of the spine and enhances capacity for exercise.


  • Positioning: Lying on the stomach, grasp the ankles from the outside while lifting the thighs and upper body off the floor.
  • Engagement: Maintain a strong grip and kick back with the legs, ensuring the arms are straight and the weight is on the abdomen.
  • Breath & Focus: Keep breathing comfortably, directing the gaze forward while maintaining a balance between kicking and pulling.


Video Resources

Guided Demonstrations and Tips

Watch a Demonstration
Watch a demonstration of Dhanurasana | Bow Pose.
Get Jonny's Tip
Listen to Jonny's tips for mastering Dhanurasana | Bow Pose.

The Dialogue

Bikram's Precise Verbal Instructions

Dhanurasana

Bow Pose

Chin on the floor. Hold your feet from the outside, exactly 2 inches below the toes.

Five fingers together -- Make sure thumbs touching with the index fingers. Please don't lose the grip.

Six inches apart between the knees and the toes. Wrists straight, pointed toes.

Arms and legs should look like 2 wheels in one base. Take a deep breath, and gently both legs kick up towards the ceiling. Look up and kick up.

Kick your legs back. Continuously keep kicking, don't stop kicking.

Roll forward, until your toes are in the center from the side. Kick back more, harder.

Head up more. Kick your legs behind you.

Wrists straight more. Keep your knees in, pointed toes.

Kick back more. Kick harder. Slowly lower down, and you Relax. Complete Relax.

[2" Set, additional dialogue, corrections]: Wrists and elbows straight.

Arms and legs -- 2 wheels in one base. Keep your knees in, toes out (pointed),

to keep your heels, toes, knees, hands, everything 6 inches apart. 80% air hold in the lungs.

20% going out through the nose, without a sound. 110% strength you've got to use,

to create 360° degree angle backward bending (against the gravitation).

Share This Pose

Facebook Icon Share on Facebook Twitter Icon Share on Twitter LinkedIn Icon Share on LinkedIn Pinterest Icon Pin on Pinterest