Bow Pose
Dhanurāsana
धनुरासन
It is a prone backbend pose where the body arches like a drawn bow, grasping the ankles with hands, enhancing overall flexibility and strength.
Dhanurāsana is comprised of "Dhanu" (bow) and "Āsana" (posture/pose). It is a prone backbend pose where the body arches like a drawn bow, grasping the ankles with hands, enhancing overall flexibility and strength.
This pose strengthens the back muscles and hamstrings, increasing overall spinal flexibility and range of motion. Compressing the abdomen strongly stimulates the digestive system, which is believed to enhance internal organ function. Opening the front of the body fosters mental openness and vitality.
Lie on your stomach, bend both knees to bring heels close to the buttocks, and grasp the ankles with both hands. Inhale and lift the chest and thighs off the floor, arching the entire body like a bow. Maintain deep breaths and gaze forward.
Emphasize "drawing the legs upwards towards the ceiling with the hands grasping the ankles" to engage back strength and deepen the backbend. To avoid lower back strain, highlight core engagement and breath synchronization, advising against forcing the arch.