Dhanurasana or Bow pose is a powerful backbend and heart opener that effectively targets and strengthens the core, back, and shoulders. As a beginner, it may look like a near-impossible posture to get into, but there are actually tips and tricks you can use to practice this pose safely.

Whether this is your first or your thousandth time to practice this posture, the practice tips, variations, plus the video lesson we’ve compiled below will help you find your way around and into this pose.

How To Do Bow Pose

Bow pose (Dhanurasana) is aptly named to describe the curved shape of the body, which is similar to the shape of an archer’s bow with its string stretched taut, ready to release an arrow. Maintaining a strong intention and an unwavering commitment to your expression of the pose is the key to ensuring that your arrow meets the mark! Read more here…

5 Health Benefits of Bow Pose

No matter how deep you are able to go in this particular pose, it is going to offer your body amazing opening, amazing strength building, and maybe even a little massage. Here are my top five favorite reasons to practice Bow Pose. Read more here…

Common Misalignments in Bow Pose (and How to Fix Them)

It’s easy to make alignment mistakes in this pose, some which can even lead to injury. Finding proper alignment in this pose is vital for you to reap all of the wonderful benefits that it has to offer. Here are some common misalignments in Bow Pose and how to fix them. Read more here…

The Holistic Benefits of Bow Pose

Dhanurasana, or Bow Pose, resembles an archer’s bow: the arms are the string linking the torso and legs into a bow. Like an archer’s bow, this pose may look intimidating, but with practice it empowers us to be vulnerable and conquer our fears. This pose is a great way for us to release stress and counter the effects of slouching/poor posture. Read more here…

How To Do Big Toe Bow Pose (Variation)

This energizing variation of Big Toe Bow pose is a great option for the beginning of a Vinyasa class sequenced around backbends, and is also a nice way to spice up your practice. It’s also a beautiful pose to work up to the full expression of Bow pose, with both hands reaching back and holding on to the big toes of each foot. Read more here…

Bow Pose / Dhanurasana Lesson With Jess Rose

Get a good front body stretch and a stronger back in this heart-opening backbend. Learn how to practice Bow pose or Dhanurasana with DOYOU Allstar Jess Rose as your guide. Watch the video here…

Image credit: Sanaa Jaman