Backbend
Bow Pose
Dhanurasana
A prone backbend where the hands grasp the ankles, lifting the chest and legs off the floor simultaneously to form a bow shape.
- ·Strengthens back muscles
- ·Stretches front body
- ·Stimulates abdominal organs
Instructions
- 11. Lie face down with your arms alongside your body, forehead resting on the mat.
- 22. Bend both knees and reach back with your hands to grasp the outer edges of your ankles, not the tops of your feet.
- 33. Inhale and simultaneously lift your chest and thighs off the mat by pressing your feet into your hands.
- 44. Draw your shoulder blades together and keep your gaze forward and slightly down to protect the neck.
- 55. Breathe into your belly — the natural rocking motion of the breath deepens the pose organically.
- 66. Hold for 5 breaths, then exhale and slowly lower your chest and thighs back to the mat with control.
Contraindications & precautions
- ⚠High or low blood pressure — the intense compression of the abdomen and the chest lift create significant cardiovascular strain.
- ⚠Pregnancy — direct abdominal pressure against the mat and the deep backbend are unsafe beyond the first trimester.
- ⚠Shoulder or rotator cuff injury — the internal rotation and backward reach required to grip the ankles places high demand on the shoulder joint.
Videos containing this pose
No videos linked to this pose yet.