Bow Bag

Bow Pose, also called Dhanurasana , is an excellent yoga exercise that strengthens the back, opens the chest and improves the flexibility of the spine. This deep backbend helps strengthen the back muscles, shoulders and thigh muscles, while opening the front of the body, including the chest and hips.

Correct technique and execution

To perform Bow Pose correctly, follow these steps:

  1. Start by lying on your stomach with your arms at your sides and your legs slightly apart.
  2. Bend your knees and pull your heels toward your buttocks. Grasp your ankles with your hands.
  3. On an inhale, lift your chest and legs off the floor by pulling on your ankles while using your back muscles to stabilize.
  4. Make sure your shoulders are open and keep your head in a neutral position. Avoid overextending the neck.
  5. Hold the position for 20-30 seconds, breathe deeply and then slowly lower down.

Common Bow Pose Mistakes

When performing Bow Pose, it is important to be aware of the most common mistakes:

  • Lower back overload: Many focus too much on bending the lower back, which can lead to pain. The stretch must be distributed evenly over the entire spine.
  • Elevated head: Elevating your head too much can put strain on your neck. Make sure your neck remains neutral and you are looking forward.
  • Not activating the leg muscles: If you do not engage the thighs and hips, the exercise will not be as effective. Make sure to activate the whole body.

Variations and Modifications

Bow Pose can be challenging, but there are several ways to adapt the pose:

  • Beginners: If you have trouble reaching your ankles, you can use a yoga strap to get a grip, making it easier to get into the pose.
  • Advanced practitioners: For a deeper version of Bow Pose, try lifting both legs and chest even higher off the floor and holding the pose longer.

Reps and breathing

While in Bow Pose, breathe deeply and in a controlled manner. Inhale as you lift the body and exhale as you return to the starting position. Repeat the position 2-3 times and try to hold it for 20-30 seconds each time.

Back to blog