How to do Dhanurasana
- Lie on your front with the arms by your sides.
- Bend the knees and reach back to hold the ankles.
- On an inhale, kick the feet into the hands to lift the chest and thighs.
- Keep the knees no wider than the hips.
- Hold for 3 to 5 breaths.
Coming out of the pose
- Exhale, lower slowly, release the ankles and rest with the head turned to one side.
Alignment cues
- Lift comes from pressing the feet into the hands.
- Shoulders roll back, chest broadens.
- Neck long; do not throw the head back.
Beginner version and props
- Hold one ankle at a time (half bow).
- Use a strap around the ankles if you cannot reach them.
Benefits
- Strengthens the back muscles.
- Opens the chest, shoulders and front of the hips.
Who should take care
- Avoid during pregnancy and with hernia.
- Avoid with high blood pressure, or with back or neck injury.
If you have an injury, are pregnant or have a medical condition, check with your doctor and practise with a qualified teacher.
Common mistakes
- Knees splaying wide.
- Pulling with the arms instead of pressing with the legs.
In a sequence
Before it: Bhujangasana (Cobra Pose)
After it: Balasana (Child's Pose)
Learn this pose, its adjustments and how to teach it on our 200 hour yoga teacher training in Uttarkashi.