Skip Nav
Healthy Recipes
If You Want to Lose Weight and Still Drink, Read This
Healthy Snacks
Beyond the Lattes: 30+ Healthy Pumpkin Spice Treats, Snacks, and Foods
Beginner Fitness Tips
If You've Always Wanted to Try Running, Read This

How to do Bow Pose

Do This Pose to Increase Flexibility in Your Back

I thought it would be fitting to do a pose called Bow the day after Christmas. OK, so maybe this pose has nothing to do with ribbons or presents, and the bow instead is referring to a bow and arrow, but I thought it would be cute anyway. This pose is best done on an empty stomach, and really works on increasing flexibility in your spine. I also love how it gives you a great stretch in your chest and shoulders.


Sanskrit Name: Dhanurasana
English Translation: Bow Pose
  • Lie flat on your stomach, pressing your belly button into the ground.
  • Bend your knees and grab onto the outside edge of your right ankle, and then your left.
  • Once you have a firm hold of each ankle, try to keep your toes together, either pointing or flexing your feet. Now lift your feet up as high as you can, and shift your weight forward so that you're resting on your naval instead of on your pubic bone.
  • Hold for five deep breaths and then slowly lower and lie flat. Turn your head to one side and shake your hips from side to side to release your lower back.
  • Repeat again or relax in Child's Pose.
SassAndBide SassAndBide 9 years
I'll have to try this.
Fitness Fitness 9 years
Great tip ElectroPopTart.
ElectroPopTart ElectroPopTart 9 years
I love this pose. We did it in Birkram. I found that it helps with the pose if you REALLY intensify your gaze forwards right before going into it. It just fills with so much inner energy that you go into the pose with so much more control and strength. Also, really let your shoulders to back and really GO FOR IT! It's sooo worth it.
Yoga Sequence For Energy
Yoga For Sciatica
Pilates and Yoga For Weight Loss
Yoga Poses to Look Good Naked
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds