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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

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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