Dhanurasana (Bow Pose)

Introduction

Dhanurasana creates a full anterior-chain opening by combining spinal extension with shoulder and hip flexor stretch.

Key Alignment Cues

• Kick shins back to lift chest instead of pulling with hands.
• Keep knees hip-width to protect lower back.
• Lengthen tailbone toward knees.
• Broaden collarbones and soften jaw.

Benefits

• Strengthens posterior chain and glutes.
• Stretches chest, shoulders, and quadriceps.
• Stimulates abdominal region and improves vitality.

Precautions

• Avoid during acute lower back pain or abdominal surgery recovery.
• Use gentler prone backbends if knees are sensitive.

Modifications

• Practice one-leg bow pose alternately.
• Use strap loops around ankles if hands cannot reach feet.

Common Mistakes

• Flaring knees too wide while lifting.
• Overusing neck extension and clenching jaw.

Practice Rhythm

Recommended hold: 2 to 5 breaths

Breath pattern: Deep diaphragmatic breathing while chest stays expanded.