The bow pose, also known as *dhanurasana* (from the Sanskrit word *dhanu* for bow, and *asana*, for pose), is an intermediate yoga posture performed on the floor. In this position, the yogi lies on their stomach while performing a backbend, which allows them to grab their ankles, morphing their body into the shape of an archer’s bow. While studies show that routine yoga practice has numerous health benefits, experts do not recommend performing bow pose while pregnant, or if you have hypotension or hypertension, or extensive lower back pain.
Bow pose has several holistic benefits for your body, such as: 

1. __Improves hip flexors__. Bow pose opens up the hip flexors, which are often weak from underuse. Unlocking the hips can improve circulation, reduce lower back pain, and increase mobility in the area. 
2. __Stimulates digestion__. During bow pose, your stomach and pelvis engage with the floor, which, in turn, massages organs in the digestional tract. Performing bow pose can help relieve issues like constipation or stomach discomfort. 
3. __Strengthens your upper back__. Bow pose engages all of your back muscles as you reach back to grab your ankles, strengthening the back, and improving posture and mobility. 
4. __Improves posture__. Bow pose opens your shoulders from the front of the body, relieving tightness and reducing slouching, which can improve your posture. 
5. __Strengthens spine and hamstrings__. Bow pose strengthens your spine extensors and hamstrings, preventing or reducing lower back pain and injury.
Bow pose is an intermediate yoga position that takes practice and flexibility. Consult your doctor before beginning any new exercise routine, especially if you have pre-existing medical conditions. To do bow pose, check out the step-by-step guide below: ![MasterClassSEO Bow Pose ONE](//images.contentful.com/3s5io6mnxfqz/6ENxdM3hz1W3UoshNl2ORR/c6c66243fde9245aee8b6628c4e13858/MasterClassSEO_Bow_Pose_ONE.jpg)

1. __Start on your stomach__. Begin the bow pose by lying on your stomach with your arms at your side and your palms facing up. Keep your knees hip-width apart. ![MasterClassSEO Bow Pose TWO](//images.contentful.com/3s5io6mnxfqz/5NZ3FQNLna96zch2P74iNo/7a23be2ab69bea84aca71dc4d99fc675/MasterClassSEO_Bow_Pose_TWO.jpg)
2. __Grab hold of your ankles__. Slightly raise your upper body off the floor by lifting your head and pinching your shoulder blades together. Bend your knees and press your feet together, bringing your feet as close to your buttocks as possible. Use both hands to reach back and grab the outside of your ankles. Avoid grabbing the tops of your feet. ![MasterClassSEO Bow Pose THREE HERO](//images.contentful.com/3s5io6mnxfqz/6DV5dHbldB6B0MrvkqKowu/195f14e55c4878e15c320434c528b9e5/MasterClassSEO_Bow_Pose_THREE_HERO.jpg)
3. __Lift your legs and thighs__. After you’ve grabbed your ankles, lift your heels while also lifting your thighs away from the floor, which should raise your head and upper torso. 
4. __Hold the position__. As you’re grabbing your ankles, push your tailbone into the floor, keep your back muscles relaxed, and hold the position for 15 to 30 seconds.
Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Yoga poses may be modified based on your individual needs.
Unroll your mat, get a [MasterClass Annual Membership](https://www.masterclass.com), and get your *om* on with Donna Farhi, one of the most celebrated figures in the world of yoga. Follow along as she teaches you the importance of breathing and finding your center as well as how to build a strong foundational practice that will restore your body and mind. 
Yoga is a practice that can benefit your mental, physical, and spiritual condition. Once you are comfortable with some of the fundamental yoga basics, you may be ready to move on to more advanced poses. Bow pose is an intermediate position that stretches the back muscles while opening the front of the body.

Yoga is a practice that can benefit your mental, physical, and spiritual condition. Once you are comfortable with some of the fundamental yoga basics, you may be ready to move on to more advanced poses. Bow pose is an intermediate position that stretches the back muscles while opening the front of the body.

How to Do Bow Pose: 5 Benefits of Bow Pose in Yoga

The bow pose, also known as dhanurasana (from the Sanskrit word dhanu for bow, and asana, for pose), is an intermediate yoga posture performed on the floor. In this position, the yogi lies on their stomach while performing a backbend, which allows them to grab their ankles, morphing their body into the shape of an archer’s bow. While studies show that routine yoga practice has numerous health benefits, experts do not recommend performing bow pose while pregnant, or if you have hypotension or hypertension, or extensive lower back pain.

What Is Bow Pose?

Bow pose has several holistic benefits for your body, such as: <ol class="mc-m-4"><li class="mc-my-4"> 1. Improves hip flexors. Bow pose opens up the hip flexors, which are often weak from underuse. Unlocking the hips can improve circulation, reduce lower back pain, and increase mobility in the area. </li><li class="mc-my-4"> 2. Stimulates digestion. During bow pose, your stomach and pelvis engage with the floor, which, in turn, massages organs in the digestional tract. Performing bow pose can help relieve issues like constipation or stomach discomfort. </li><li class="mc-my-4"> 3. Strengthens your upper back. Bow pose engages all of your back muscles as you reach back to grab your ankles, strengthening the back, and improving posture and mobility. </li><li class="mc-my-4"> 4. Improves posture. Bow pose opens your shoulders from the front of the body, relieving tightness and reducing slouching, which can improve your posture. </li><li class="mc-my-4"> 5. Strengthens spine and hamstrings. Bow pose strengthens your spine extensors and hamstrings, preventing or reducing lower back pain and injury. </li></ol>

5 Benefits of Bow Pose

Bow pose is an intermediate yoga position that takes practice and flexibility. Consult your doctor before beginning any new exercise routine, especially if you have pre-existing medical conditions. To do bow pose, check out the step-by-step guide below: <img class="mc-mt-8" style='width: 100%;' src="//images.contentful.com/3s5io6mnxfqz/6ENxdM3hz1W3UoshNl2ORR/c6c66243fde9245aee8b6628c4e13858/MasterClassSEO_Bow_Pose_ONE.jpg" alt="MasterClassSEO Bow Pose ONE" /><ol class="mc-m-4"><li class="mc-my-4"> 1. Start on your stomach. Begin the bow pose by lying on your stomach with your arms at your side and your palms facing up. Keep your knees hip-width apart. <img class="mc-mt-8" style='width: 100%;' src="//images.contentful.com/3s5io6mnxfqz/5NZ3FQNLna96zch2P74iNo/7a23be2ab69bea84aca71dc4d99fc675/MasterClassSEO_Bow_Pose_TWO.jpg" alt="MasterClassSEO Bow Pose TWO" /> </li><li class="mc-my-4"> 2. Grab hold of your ankles. Slightly raise your upper body off the floor by lifting your head and pinching your shoulder blades together. Bend your knees and press your feet together, bringing your feet as close to your buttocks as possible. Use both hands to reach back and grab the outside of your ankles. Avoid grabbing the tops of your feet. <img class="mc-mt-8" style='width: 100%;' src="//images.contentful.com/3s5io6mnxfqz/6DV5dHbldB6B0MrvkqKowu/195f14e55c4878e15c320434c528b9e5/MasterClassSEO_Bow_Pose_THREE_HERO.jpg" alt="MasterClassSEO Bow Pose THREE HERO" /> </li><li class="mc-my-4"> 3. Lift your legs and thighs. After you’ve grabbed your ankles, lift your heels while also lifting your thighs away from the floor, which should raise your head and upper torso. </li><li class="mc-my-4"> 4. Hold the position. As you’re grabbing your ankles, push your tailbone into the floor, keep your back muscles relaxed, and hold the position for 15 to 30 seconds. </li></ol>

How to Do Bow Pose

Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Yoga poses may be modified based on your individual needs.

How to Do Yoga Safely and Avoid Injury

Unroll your mat, get a <a href='https://www.masterclass.com' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com","linkCopy":"MasterClass Annual Membership","category":null}'>MasterClass Annual Membership</a>, and get your om on with Donna Farhi, one of the most celebrated figures in the world of yoga. Follow along as she teaches you the importance of breathing and finding your center as well as how to build a strong foundational practice that will restore your body and mind.

Ready to Learn More About Yoga?

Yoga is a practice that can benefit your mental, physical, and spiritual condition. Once you are comfortable with some of the fundamental yoga basics, you may be ready to move on to more advanced poses. Bow pose is an intermediate position that stretches the back muscles while opening the front of the body.

Yoga is a practice that can benefit your mental, physical, and spiritual condition. Once you are comfortable with some of the fundamental yoga basics, you may be ready to move on to more advanced poses. Bow pose is an intermediate position that stretches the back muscles while opening the front of the body.
