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Day 22 Dhanurasana  

Bow Pose





Dhanurasana (DAHN-yoor-AHS-uh-nuh)

 is an intermediate yoga backbend that deeply opens the chest and the front of the body. If you've ever spent a day hunched over a computer, or if you practice sports that include a forward-reaching motion — such as swimming, cycling, or golfing — you know how good it feels to stretch your arms and lift your chest. Bending backward is a natural way to regain balance after hunching forward!

Bow Pose can be a great way to regain balance and strength after a day (or lifetime) of slouching forward. Be sure to modify the pose as needed, and ease up if you feel any pinching or jarring pain in your back or neck. 

Bow Pose can be an uplifting way to gain flexibility and strength! Lengthening your spine and opening your chest will energize and invigorate your whole body, while relieving stress and anxiety. Add a few rounds of Bow Pose to your regular practice when your body is warm after practicing standing poses. Then follow it with a simple forward fold and final relaxation — try Seated Forward Fold (Paschimottanasana) and Corpse Pose (Savasana) — for a quick routine that will rejuvenate your day!


Bow Pose stretches the entire front of the body, while simultaneously strengthening every muscle in the back. This improves posture and spinal flexibility. Additionally, the pose helps to open the chest, abdomen, quadriceps, ankles, groins, hip flexors, and throat.

The body's pressure on the abdomen positively stimulates the organs of digestion and reproduction, which helps to relieve constipation and menstrual discomfort. In addition, the deep chest stretch opens the lungs, helping to relieve respiratory ailments. Energizing and invigorating the body, mind, and spirit, Bow Pose also helps to relieve fatigue, stress, and anxiety.

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