Bow Pose (Dhanurasana)

by | Jun 11, 2020 | Yoga Poses


Reviewed by  Dr. Andrew Grover,  CPT

Bow Pose (Dhanurasana) video to gif 22 min - Dr. Zio


  • Stretches & strengthens the full front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors (psoas).
  • Stimulates the reproductive organs to release sex hormones which helps growth.
  • Strengthens the back muscles.
  • Tones the leg and arm muscles & Improves posture.

How to do?

  • Lie Down on your belly with your feet hip-width apart and your arms by the side of your body.
  • Fold up your knees, take your hands toward the back and hold your ankles.
  • Breathing in, lift your chest off the ground and pull your legs up and back.
  • Look straight forward with a smile on your face.
  • After 15 -20 seconds. Release the ankles and relax.
how to do Bow Pose Dhanurasana perfect by lovely white lady


  • Avoid if you have High or low blood pressure, Hernia, Neck injury, Pain in the lower back, Headache migraine.
  • Always work within your own range of limits and abilities. If you have any medical concerns, consult with your doctor before practicing.


  • At beginner level, give your feet a little upward boost by lying with your thighs supported on a rolled-up blanket.

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