Bow Pose

A prone backbend that explores the relationship between the front body, back body, legs and breath.

“Lie on the belly. Hold the ankles. Let the body rise with breath.”

Dhanurasana is a compact backbend practised from the belly. The hands hold the ankles, and the legs offer a gentle pull that can lift the chest and thighs. The shape asks the whole back body to participate, while the front body lengthens into space.

The purpose is not to create a dramatic bow shape. The purpose is to explore how effort, breath and lift can work together without strain. The pose can remain small and still be complete.

1. 1Lie on your belly with your forehead resting down.
2. 2Bend both knees and bring the heels towards the sitting bones.
3. 3Reach back and hold the ankles or the outer feet.
4. 4Keep the knees roughly in line with the hips, or slightly wider if needed.
5. 5Allow the front of the body to soften towards the floor.
6. 6On an inhale, explore lifting the chest and thighs away from the floor.
7. 7Let the legs move back into the hands rather than pulling only with the arms.
8. 8Keep the throat and face relaxed.
9. 9Stay for a few breaths, then release gently back to the floor.

Instead of searching for the “correct” position, notice:

• •Can the knees stay comfortable as they bend?
• •Are the legs pulling evenly into the hands?
• •Does the lift come from the whole back body?
• •Can the front ribs remain spacious rather than forced forward?
• •Is the breath still available?

The breath may feel more contained because the body is resting on the belly. Notice whether the inhale supports lift, and whether the exhale can soften unnecessary gripping. If breathing feels compressed, explore a smaller shape.

Observe the balance between leg action and spinal lift. Some students will pull strongly with the arms while the legs remain passive. Others may grip the lower back to create height. Look for breath, ease in the face and an even quality through both sides of the body.

Reflect after practising:

• •What happened when the legs pressed back into the hands?
• •Did one side lift more easily than the other?
• •Could you breathe while holding the shape?
• •Where did effort feel useful?
• •Where did effort feel excessive?

Rather than mistakes, you may notice:

• •Pulling with the arms
• •Knees spreading very wide
• •Compressing the lower back
• •Holding the breath
• •Lifting the chin sharply
• •Gripping the buttocks strongly

• •Practise one leg at a time.
• •Use a strap around the ankles.
• •Keep the thighs on the floor and lift only the chest.
• •Place a folded blanket under the front of the pelvis.
• •Rest between repetitions.
• •Reduce the height of the lift.

• ✓Breathing remains possible.
• ✓The knees feel comfortable.
• ✓The lower back does not feel pinched.
• ✓The lift feels shared between the legs, chest and spine.
• ✓The body can release smoothly afterwards.