Prone Backbend • Intermediate
Dhanurasana
Bow Pose
About Dhanurasana
Dhanurasana balances back body strength with front body opening and digestive massage.
How to Perform Dhanurasana
- Lie on stomach with feet hip-width.
- Bend knees and grasp outer ankles with hands.
- Inhale, kick shins back into hands, lifting chest and thighs.
- Gaze forward with shoulders away from ears for 3-5 breaths; release on exhale.
Key Benefits
- Strengthens entire back muscle group.
- Opens chest, neck, shoulders, and hips.
- Stimulates digestion.
Breathing Guidance
Maintain rhythmic breathing allowing gentle rocking movement.
Precautions & Safety
Avoid in pregnancy, high blood pressure, or spinal issues.
Tips for Beginners
Use a strap around ankles if hands do not easily reach.