Dhanurasana – The Bow Pose
- Sena Demirağ
- Aug 3
- 5 min read
Updated: Aug 4
Welcome to my blog here at Yoga with Sena, where we dive into the transformative power of yoga from my home in Shrewsbury. I have set the intention to grow this blog by introducing a yoga pose (asana) and some yogic wisdom that may be of interest to some of you as part of my monthly newsletter.
I'd like to start off our Yoga Pose of the Month article with Dhanurasana (aka the Bow Pose), an invigorating backbend that will help stretch your arms and legs, strengthen your abdominal and back muscles and by opening up your heart, hopefully leave you feeling focused, balanced and uplifted when you relax out of the pose.
A lovely pose for those looking to increase flexibility in the spine, promoting relaxation in the hip, back and neck muscles, whilst toning the glutes, adductors and quadriceps as well as the shoulder and arm muscles. As it is associated with the solar plexus chakra, located at the core of our bodies, it aids the digestive system, stimulates the liver and may help with the overall health of the joints.
A favourite of mine, the Bow Pose, is also one of the principle poses introduced in traditional yoga schools, and one which we frequently build up to in our yoga classes in Shrewsbury. I hope we can also practice it together with you some day!
Let’s discover how Dhanurasana can uplift your mind and body.
If you are interested about my yoga journey that has bought me to Shrewsbury, I invite you to take a look here
Sanskrit: Dhanu: Bow / Asana: Pose
As you can guess, Dhanurasana gets its name from the way the back arches and the body resembles an archer’s bow. This pose is categorised as a back bend and referred to as a heart-opener.
Benefits: Helps strengthen the back and abdominal muscles and improve spinal flexibility. Dhanurasana also strengthens the arms and legs whilst toning the muscles around the chest, neck, and shoulders. As with most heart-opening backbends this pose can help alleviate stress and fatigue. Additionally, it may help relieve menstrual discomfort and constipation and can be beneficial for those with kidney issues. In traditional yoga, Dhanurasana is believed to stimulate the solar plexus chakra, invigorating it to supply the body with warming energy.
Avoid if: Pregnant, if you have lower back issues, hernias, spinal and neck injuries or recent abdominal surgeries.
Beginners tips: Start by warming up your muscles through some gentle movements, with a focus on the shoulders, hips and spine - these can be anything from shoulder rolls to a few rounds of invigorating sun salutation sequences. Gently move on the preparatory poses introduced below. You can pick a few that appeals to you or try them all.
Consider using a belt to reach for your ankles if reaching them with your hands are too challenging. Explained on Step 4. Alternatively you can practice stretching your arms back as you lift your thighs gently and just reach for the ankles without actually touching them.
Follow with the counter poses to balance the body.
Variations: Gripping the ankles and flexing the feet helps keep the knees closer together and engage the arms and legs for more strength and balance. Being mindful of these alignments in the body for a safe Dhanurasana practice, you may also point your toes and hold the outer edges of your feet.
Jump to the Step-by-step guide on how to practice Dhanurasana.
Preparatory Poses
Setu Bandha Sarvangasana (Bridge Pose)
Salabhasana (Locust Pose)
Bhujangasana (Cobra Pose)
Urdhva Mukha Svanasana (Upward-facing dog Pose)
Counter Poses
Balasana (Child’s Pose)
Pavana Muktasana (Wind-relieving Pose)
If you are interested in these poses, or you would like to join one of my classes please drop me an email or send me a Whats App, I'd love to tell you where im teaching, or chat about helping you do yoga at your own pace in your own home.
How to do Dhanurasana
1. Lie on your belly with your legs hip-distance apart and your palms close to your lower ribs on the mat.
2. Stretch your legs out by tucking all your toes in and activating your quadriceps. Then place your toes flat on the mat again pressing them firmly to avoid your feet turning inward.
3. Keeping your hands on the mat lift your head and chest up slightly keeping your chin on the floor. Roll your shoulders back.
4. As you continue to roll your shoulders back, bend your knees, flex your feet so your heels are extended towards the ceiling and toes facing down. Lift your chin up and extend both arms back at the same time as you reach for your ankles (if this is too challenging, use a belt. you can wrap a belt around your ankles and hold onto them with your hands).
5. Keeping your thighs on the floor, draw them together with your knees on closer together and keep your feet flexed and push them up to keep your legs strong.
6. Engage your shins, pushing them back as you lift your thighs off the mat. Continue to push your shins back and your heels up, moving them up and away from your hips. Roll your shoulders back again to bring your sternum forward and balance on your navel.
7. Roll your neck back, if possible, to align with the curve of your spine.
8. Hold for 5-10 breaths or as long as feels comfortable. You may wish to take a rest and repeat. In traditional yoga practices rocking back and forth in this pose is believed to stimulate the solar plexus chakra, which increases the heat and energy in the body.
9. When you’re ready to come out of the pose, lower your legs to the floor, release your hands and bring your chest down.
If you want to study this pose and others in greater detail and increase your knowledge about the yogic life style, I personally recommend these two publications;
This book provides lots of tips on not only a home practice for yoga asanas but also on meditation and aspects of a yogic lifestyle, including delicious recipes. Sivananda Yoga Vedanta Centre, is a renowned yoga school where I'd also spent time learning traditional yoga practices introduced by Swami Sivananda.
For a more scientific and professional approach explore this yoga teacher's bible providing anatomical information on yoga poses.
Thank you for reading my blog from Yoga with Sena and exploring Dhanurasana. You can do this pose at home or practice with me during one of my yoga sessions in Shrewsbury.
Try it in your next practice, and let me know how it feels—share your experience in the comments, or join me for a yoga class in Shrewsbury to deepen your journey.
Stay tuned for more tips to nurture your wellness with mindfulness and movement. Keep up to date with my news and other stories from the our yoga community.
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