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Bow Pose (Dhanurasana)

Elisha in Bow Pose (Dhanurasana), lying prone, holding both ankles, chest and legs lifted into a full backbend arc
Back body strength, lift from the inside out.

Bow Pose is a full backbend that resembles an archer's bow, the torso and legs create the arc while the arms act as the bowstring. It opens the entire front of the body (chest, abdomen, hip flexors, and quadriceps) while strengthening the back muscles. It's a challenging but deeply energizing pose that stimulates digestion and counters the effects of prolonged sitting.


How to Practice Bow Pose (Dhanurasana)

  1. Lie face down with your arms alongside your body.

  2. Bend both knees and bring your heels toward your glutes.

  3. Reach your hands back and hold the outside of each ankle.

  4. On an inhale, kick your feet back into your hands while lifting your chest off the mat.

  5. Keep your knees hip-width apart, avoid letting them splay out wide.

  6. Gaze forward and breathe into your chest.

  7. Hold for 5 breaths, then exhale and gently lower down.


Modifications & Variations

  • Use a strap: If you can't reach your ankles, loop a strap around each ankle and hold the ends of the strap.

  • One side at a time: Practice Half Bow by holding one ankle at a time (while the other leg remains on the mat) to build toward the full pose.

  • Blanket under hip points: If there's discomfort in the lower back or pelvis, place a folded blanket under your hip points.


Bring Your Practice to Life


A large group of yoga students practicing on the grass in Golden Gate Park on a sunny day, with trees and a blue sky in the background

Free Yoga in Golden Gate Park


Every summer I teach free outdoor classes at the Whale's Tail in Golden Gate Park, June through October. Bring your mat, bring a friend, and meet me on the grass.


Elisha seated in meditation on an open-air wooden yoga shala, surrounded by tall wooden posts, with a misty lake and mountain range visible in the background at sunrise

Yoga Retreats Around the World


Ready to go deeper? I lead small-group retreats in some of the most beautiful places on earth. A few days of practice, good food, and real rest can change everything.



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