Bow Pose (Dhanurasana, Bow hold)

Technique

1. From a prone position (lying on belly), bend the knees and reach back with the hands to catch the outside edges of the feet or ankles.
2. Push the feet into the hands and lift the knees and chest off the floor to form a bow shape.
3. Gaze straight ahead or toward the forehead.

Form tips

1. Engage the legs strongly to lift the upper chest.
2. Rotate the upper arms externally.
3. Feel as though you are trying to lift the pubic bone off the floor, so you’ll be rocking more forward than back, lifting the legs up more than back, and engaging the Glutes and Hamstrings strongly.

Similar Exercises

• Raised ankles camel pose
• Block-support camel pose
• Side bow pose
• Camel pose
• Hip-support camel pose

Equipment

• Ground (hands or body)