Hatha Yoga Instructor & Reiki Master

Judit Vitores Sypher Yoga

Classes in English and Spanish

305-216-6847 • Westchester County

Bow Pose (Dhanurasana)

This is a yoga asana that involves bending the back into the shape of a bow. The name comes from “Dhanur,” meaning bow in Sanskrit, and “asana,” meaning pose. Bow Pose improves posture, counteracts the effects of sitting for long periods and enhances spine flexibility and strength. It stimulates the adrenal glands, helping combat fatigue, and also stimulates abdominal organs to relieve constipation.

To begin, lie face down with your forehead on the floor and your arms and legs extended behind you. Keep your pelvis and lower abdomen grounded. Bend both knees simultaneously, aligning your ankles with your knees. Inhale and bring your arms back to grab your ankles (or toes if you can’t reach them), keeping your arms straight. As you exhale, lift your chest and thighs off the floor by moving your feet away from your head.

To maintain balance, rotate your thighs inward toward the ceiling, and slightly tuck your tailbone to relieve pressure on your back. Ensure an equal extension between your chest and legs, keeping your balance centered on your navel. It’s important to avoid external rotation of your thighs.

Hold the position for three to five breaths.