Bow Pose (Dhanurasana)
Bow pose is a prone backbend yoga posture that targets the lower back and stretches the chest, quads, and hip flexors. It involves grasping the ankles and lifting the chest and thighs simultaneously, creating a bow-like shape in the body.
How to do it
- Lie face down on your mat with your legs extended and arms by your sides.
- Bend your knees and bring your heels toward your glutes, then reach back and grasp your ankles with both hands.
- Inhale and simultaneously lift your chest and thighs off the mat by pressing your feet into your hands.
- Keep your knees hip-width apart and your gaze forward.
- Hold the pose for 20-30 seconds, breathing deeply, then exhale and gently lower back to the mat.
Form cues
- Keep your knees hip-width apart
- Press your feet firmly into your hands
- Lift your chest as you inhale
- Keep your neck relaxed and gaze forward
- Engage your glutes to support your lower back
Breathing: Inhale deeply as you lift into the pose to expand your chest, and maintain steady, slow breaths while holding.
Common mistakes
- Splaying knees wide apart, which can strain the lower back.
- Holding your breath, which prevents full expansion of the chest.
- Jerking the body upward, which increases the risk of muscle strain.
- Over-stretching the neck, which can cause discomfort in the cervical spine.
Muscles worked
Primary: lower back. Secondary: glutes, chest, quads.
Suggested sets & reps
Get fitter
3 sets x 30 seconds, rest 60s
Lose weight
3 sets x 20-30 seconds, rest 60s
Build muscle
3 sets x 30-45 seconds, rest 60s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you have significant lower back or neck pain, ease off or choose a gentler stretching option.
- If you feel sharp or shooting pain, stop immediately and check with a professional.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I cannot reach my ankles?
Use a yoga strap or a towel around your ankles to bridge the distance and maintain the pose safely.
Is it normal to feel tension in my lower back?
Mild engagement is normal, but if you feel sharp, pinching pain, lower your intensity or exit the pose immediately.
How often should I practice this pose?
Practicing 2-3 times per week is a great way to gradually improve your spinal mobility and chest flexibility.