Bow Pose Danurasana

YOGA POSTURES A great source for Yoga Postures by Mark Giubarelli.

white space

Tadasana Downward Dog Cobra pose Headstand Shoulderstand Warrior 1 pose Warrior 2 pose Triangle pose Half Moon pose child pose Cat Pose
white space


Translation: Bow Pose

white space

From a prone position bend the knees. Stretch the hands back and grab the ankles or feet.

white spaceDhanurasana bow pose

Raise the head chest and legs up so that the spine and shoulders are stretched.

white space

For a deeper pose allow the legs to open. It may however look better if the hips, knees and ankles are in good alignment.

white space

Look forward or up. Stretching through the chin will stretch the neck at the front but can be hard on the muscles in the back of the neck.

white space

Breathing is a little restricted due to the interference of the anterior diaphragm movement. Don’t push too hard or the breath will be extremely shallow and the mind will be tense.

white space

There is a perfect balance in this posture with the use of muscles strength and flexibility. If the back of or arm muscles are overused the posture has a negative effect. When used just enough the shoulders, chest, lower back and knees are stretched in balance and harmony with each other.

white space

white space

Open the knees for an easier pose. This will allow the legs to rise higher which will cause a deeper stretch in the lower back and shoulders.

white space

white space

Increases the flexibility of the shoulders and lower back.

white spacewhite spacewhite spacewhite space

Vinyasa Yoga postures to transition from and to:

Yoga Posture Samabhasana cobra pose Bhujangasana cobra pose Bhujangasana Downward Facing Staff Pose chaturanga dandasana cat pose flow Balasana child pose Downward Facing Dog pose
white space
Salabhasana Bhujangasana Parivrtta Bhujangasana Adho Mukha Dandasana Chaturanga Dandasana Cat Flow Balasana Adho Mukha Svanasana white space

Yoga Teacher Tips
This can be a hard posture for many people. It requires shoulder and low back flexibility. It blends well with the Cobra pose and locust pose. It may be a good idea to offer students the option of staying in one of those postures instead of attempting this posture. The response form the class will be more therapeutic.

white space




  These yoga mats are featured in the videos. Tried and tested over thousands of classes. Click on any of the images below to get one.

Get the latest yoga videos!


Click below to watch the videos.
I want you to join me and practice “The Hollywood Yoga Challenge”.


Get the latest videos.

Join me and get fit with Yoga!