Bow Pose

Dhanurasana

POSE CATEGORY

Backbend, Prone

ANATOMY

Chest, Glutes and Buttocks, Legs, Psoas, Quads, Shoulders

PRONUNCIATION

don-ur-AHS-uh-nuh

Setup and Key Actions

Lie on your belly with your arms resting alongside you. Bend your knees and reach back with your hands to grab hold of your feet or ankles. Be sure to reach both hands back together (not one at a time) to avoid twisting your pelvis. Spread your toes to activate the muscles of your legs. Resist your shins in toward each other to avoid splaying your knees. Press your feet (or ankles) back against your hands to lift your thighs away from the floor, and lead with your chest (not your chin) as you rise up into the backbend. Broaden your collarbones, lift your sternum, and allow your head to follow the movement of your chest, lifting it slightly but still maintaining length in the back of your neck.

Modifications

If you can't reach your feet or ankles, wrap a strap around the fronts of your ankles (or feet) and hold on to the ends of the strap.

Yoga International

Yoga International

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