Published on July 26, 2026 at 06:11 AM
Yoga magazine archives The series is a curated collection of articles originally published in previous issues beginning in 1975. This article about Bow Pose (Dhanurasana) first appeared in the September-October 1983 issue of Yoga magazine.
Traditionally, the archer’s bow symbolizes potential and the ability to respond. At rest, Sagittarius has little tension and therefore expresses little potential. But when the string is pulled back, its strength increases dramatically. In the hands of a skilled archer, it now expresses the ability to send an arrow towards its target with great force and accuracy.
Like archery, yoga is also about realizing potential power – the potential spiritual power that each of us has within us. Each of us is a vast reservoir of potential creativityWillpower, intelligence, forgiveness, Love, compassion and other spiritual qualities that yoga can help us manifest. For example, when we choose to practice a pose like Dhanurasana or Bow Pose, we are intentionally choosing to do something difficult, thus asserting our freedom and strengthening our willpower.
Yoga is also about learning how to direct the “arrow” of our attention so that every part of us –Body, mind and spirit– Focused and able to push us towards the goal we seek. This goal is the true self, and through yoga we can learn to direct our attention to it with skill and precision.
Another lasting lesson we can learn from yoga is how mind and body are inextricably linked. For example, in order to practice Dhanurasana, we must first make a conscious decision with the mind; The body complies immediately, and the mind in turn is affected by the body’s action. But in order to get the full benefits of this mind-body mutual influence, we must allow ourselves to merge with the asana during practice.
Often we practice poses as if they are something external to us, like different “coats” that we put on and wear because they are useful to us. But in order to affect us deeply, so that yoga becomes something we live rather than just practice, asana must be invoked, expressed, and allowed to emerge through us from somewhere deep within us. When we practice dhanurasana in this way, and allow ourselves to become one with it, the practice takes on an additional dimension. It becomes a living thing rather than just a mechanical exercise. So we don’t just study the pose, we become it.
The idea of becoming what one learns, of becoming a living expression of truth, is at the core of yoga. But this self-transformation does not involve changing our identity. We are not striving to obtain something that we currently lack. The truth is, we are actually Centers of love and wholeness, which just need to recognize and manifest what we have – and have always had – within us. Dhanurasana is a powerful symbol of our ability to become who we truly are. When practiced in this way, the bow pose becomes an expression of our divinity.
Benefits of bow pose
Dhanurasana, or Bow Pose, is very popular Asana With a host of benefits. As BKS Iyengar notes Light on yogaRegular practice strengthens and rejuvenates the abdominal organs, strengthens the muscles and discs of the spine, increases the flexibility of the spine, and develops better standing posture by strengthening the back muscles. In addition to bringing physical benefits, shaping the entire body into an arc – a powerful symbol – can powerfully influence the mind and emotions. As C. G. Jung and others have noted, the body is closely linked to the unconscious mind, and bending the body invokes this symbol from the unconscious.
Most of our daily activities focus on the front of the body and involve either facing, bending, or reaching forward. Dhanurasana counteracts this forward focus by engaging all the muscles of the back of the body. These muscles include the hamstrings in the back of the thigh, the buttocks (gluteus maximus), and almost all of the muscles in the back of the torso. In addition to strengthening these muscles by asking them to work against gravity, the pose stretches the pectoral muscles in the upper outer part of the chest, as well as the biceps brachii, the large muscle in the front of the upper arm.
Another benefit of Dhanurasana is that it requires flexibility in the quadriceps muscles in the front of the upper thigh. These muscles, some of the strongest in the body, can become tight from too much physical activity. By practicing Dhanurasana, you can keep it extended, allowing the pelvis more freedom of movement. This extra freedom in the pelvis, in turn, can relieve pressure in the lower back, especially while walking.
The bow pose is generally seen as beneficial for many types of back pain. My students rarely complain of back pain in this position. Back pain in Sister Asana is most likely to occur in this pose. Urdhva Dhanurasana or Upward Bowwhich is practiced by lying on the floor on his back, placing his feet on the floor, and raising upward in the form of an arc.
How to practice bow pose
Dhanurasana is usually taught as a starting pose, but you should not try this at the beginning of a practice session. The other positions should be practiced first to ensure that the body is warm and ready to move. For example, a series of standing poses and dog poses will be helpful before bow pose.
When exercising, use a folded blanket or mat of any kind under your pelvis to prevent discomfort in your hip and pubic bones. To start, lie on a folded blanket or mat. To ensure that the front of the body is well extended on the floor, lift the rib cage a few inches and extend it forward, giving a long line to the upper body. You may want to spend an extra minute extending your legs, one at a time, to make sure your front thighs are extended and flat on the floor. Now bend the knees, press the front thighs down, and grab the ankles.
Place your forehead on the floor, and breathe calmly. Then, as you exhale, ascend into Dhanurasana. Hold for several breaths, being careful not to rock back and forth. Go down slowly, take a few breaths, and repeat.
When rising into the pose, remember that the shoulders and knees should be at approximately the same height. Some students tend to raise their legs higher; Others raise the shoulders higher. Try to lift them together so that the spine receives equal movement. It may help to practice in front of a mirror, but if you’re unable to decide for yourself whether you’re lifting too much of your legs or your shoulders, ask a friend to monitor your posture. Likewise, you may tend to raise one leg higher than the other. Again, a mirror or friend can be helpful in understanding if there is an imbalance in the legs.
You can try different variations of the pose by changing the position of the hands. More flexible students can move their hand down the leg to affect a tighter arch. Other variations include placing the hands on the inside of the ankles, rather than on the outside. If you try this last variation, make sure the shoulders are rolling together, the thumbs are facing up, and the palms are facing out. Students often try this variation without moving the shoulders and upper arms, which actually closes the shoulders instead of opening them.
It is important to press the thighs firmly into the floor in preparation for Dhanurasana. Trying this position with your thighs off the floor causes too much bending and causes strain in your lower back (lumbar spine). Correct posture requires pressing the thighs firmly into the floor. If your body is too stiff and you can’t get your thighs to touch the floor before starting, you can prevent lumbar spine strain by extending one leg at a time, and trying to lower only the thigh before raising it into the position.
Many students like to include Dhanurasana in their daily practice as the beginning of a backbend in a series of Back bends. If you feel any back discomfort after practicing bow pose or other back bends, you may find it helpful to follow up with some gentle movements. Fluctuations and Dog poseand then you can continue with the rest of the session.
