Dhanurasana (pronounced dhah-nur-AHS-ana) commonly known as Bow Pose is a dynamic backbending yoga posture that resembles a drawn bow ready to shoot an arrow. The name derives from the Sanskrit words ‘dhanur’ meaning ‘bow’ and ‘asana’ meaning ‘posture.’ This intermediate-level pose simultaneously strengthens and stretches multiple parts of the body while creating a beautiful arc shape.
To practice Dhanurasana begin lying face down on the mat with arms alongside the body. Bend the knees bringing the heels toward the buttocks. Reach back to grasp the outer ankles with the hands. On an inhalation lift the chest thighs and feet away from the floor creating a bow-like shape with the body. The abdomen serves as the fulcrum point that balances the pose.
Dhanurasana offers numerous physical benefits including strengthening the back muscles improving spinal flexibility massaging the abdominal organs stimulating the digestive system and opening the chest shoulders and hip flexors. The pose also energizes the body combats fatigue and helps correct poor posture.
From an energetic perspective Dhanurasana stimulates several chakras particularly the manipura (solar plexus) and anahata (heart) chakras. The pose symbolizes the balance of strength and flexibility needed to direct one’s energy effectively toward a target—much like an archer must balance tension and release when shooting a bow.
