Lying face downIntermediate

Bow Pose

धनुरासनDhanurāsanaధనురాసనం

Lying face down, holding the ankles and lifting chest and thighs together. A strong back-bend that opens the front of the body completely and works the digestion hard.

Meaning of the name

A drawn bow. The body is the bow, the arms are the string, and the tension is what holds the shape.

How to practise

1
Lie face down with the arms alongside the body.
2
Bend both knees and take hold of the ankles from the outside — not the tops of the feet.
3
Inhale and kick the ankles back into the hands. The lift comes from that push, not from pulling with the arms.
4
Let the chest and thighs rise together, keeping the knees no wider than the hips.
5
Hold for 15–20 seconds, then release slowly on an exhalation and rest with the head turned to one side.

Benefits

Opens the entire front of the body — chest, abdomen, hip flexors and thighs at once
Strongly stimulates digestion; classically prescribed for constipation and sluggish liver
Strengthens the back muscles and improves spinal flexibility
Supports the pancreas and is traditionally recommended in diabetes management
Relieves the postural collapse of long sitting more thoroughly than any other prone pose