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Dhanurasana

Step by step instructions, muscle activation and variants for the Dhanurasana.

MediumGlutesHamstrings

About this exercise

The Bow Yoga Pose (Dhanurasana) is a prone backbend stretch that simultaneously opens the chest, stretches the hip flexors and quadriceps, and strengthens the back extensors and glutes. Named after the shape of a drawn bow, it combines the legs as the bowstring and the torso as the bow.

How to Perform

  • Lie face down on a mat with your legs hip-width apart and arms alongside your body
  • Bend your knees and bring your heels toward your glutes
  • Reach back with both hands and grasp your ankles or feet firmly
  • On an inhale, kick your feet away from your body while simultaneously lifting your thighs off the mat and raising your chest off the floor
  • Balance on your abdomen and keep your gaze forward
  • Hold the pose, breathing steadily, for the desired duration
  • Exhale and slowly release your ankles, lowering your chest and legs back to the mat

Muscle Activation

Primary
GlutesHamstringsLower back
Secondary
BicepsQuadricepsCalvesRear shouldersObliquesMiddle back

Common Mistakes

Common mistakes content is coming soon.

About the Dhanurasana

The Dhanurasana is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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