Bow Pose

धनुरासन

Strengthens the back, opens the chest and shoulders. Stretches the abdomen and hip flexors, stimulates digestion.

Start Guided Practice ↗

Wellness Disclaimer / अस्वीकरण: The yogic practices, mudras, and breathing techniques presented here are rooted in classical tradition and intended solely for educational, wellness, and holistic lifestyle purposes. They do not constitute medical advice, diagnosis, or treatment. Always consult a qualified physician or healthcare specialist before starting any physical regimen, particularly if you have pre-existing medical conditions, chronic illnesses, or are pregnant. Practice mindfully within your body's comfortable limits.

Included in Membership · Deep Study

Functional Anatomy, Muscle Activation & Classical Shastras

Explore complete agonist/antagonist muscular mapping, joint articulation mechanics, vagal autonomic tone impact, and classical Sanskrit verses from Hatha Yoga Pradipika for this asana.

Explore Deep Study ↗

Why Practice This

Strengthens the back, opens the chest and shoulders. Stretches the abdomen and hip flexors, stimulates digestion.

The Breath

Breathing Pattern

Inhale to lift, breathe gently while holding the pose

Make It Your Own

Modifications & Props

Lift one leg at a time (Half Bow). Use a strap around the ankles if you cannot reach. Place a blanket under the hips.

Practice Safely

Avoid this asana if you have:

Pregnancy
Back Injury Acute
High Blood Pressure
Hernia
Abdominal Surgery Recent
Neck Injury

Ready to flow with a teacher?

Step-by-step photos, breathing cues, video, and a hold timer — 100% included in your Kriyasya Membership.

Start Guided Practice ↗