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Pose Summary

Bow Pose is a beautiful heart opener that stretches and strengthens the body! This posture is sure to leave you energized and revitalized!

Yoga Collective - Bow Pose – Dhanurasana


Step 1

Start by lying flat on your stomach with the arms alongside the body, legs extended straight out in back of you and the chin on the earth. 

Step 2

On an exhale, bend the knees and bring your heels as close as you can to your butt. The knees should not be any wider than hip distance apart.

Step 3

Reach back and grab hold of your outer ankles. The fingers are facing outwards and the thumbs are on the inner ankles. 

Step 4

On an inhale, flex the feet with the heels pressing up towards the sky. Lift the thighs up and off the earth. 

Step 5

Press the shins towards the back of the room which will simultaneously lift the head, chest and upper body of the ground. Keep pressing everything up towards the sky.

Step 6

Bring the shoulder blades together as you draw the shoulder away from the ears. 

Step 7

Soften the gaze directly in front of you. Ensure your breath is still deep and even flowing.  Keep drawing your legs up and back and rolling your inner thighs towards the sky.

Step 8

To release, exhale to slowly place your thighs back on the ground. Then gently release your legs and feet on the earth. Place the right ear on the mat and bring your arms alongside the body. Repeat and then place the left ear on the mat.


  • Stretches the chest, abdomen, quads, ankles, groin, hip flexors and throat
  • Stimulates digestive organs 
  • Relieves constipation and menstrual symptoms
  • Energize mind & body 


  • High or low blood pressure 
  • Migraines 
  • Insomnia 
  • Pregnant women 
  • Low-back or neck injury