Quick Answer
Bow Pose (Dhanurasana) is a intermediate yoga exercise that targets your lower back, chest and quadriceps. It uses only your bodyweight. Lie face down. Bend knees and reach hands back to grasp ankles.
Video Tutorial
How to Perform the Bow Pose (Dhanurasana)
- 1
Lie face down. Bend knees and reach hands back to grasp ankles.
- 2
Inhale; lift chest and thighs off the floor by kicking feet into hands.
- 3
Body forms a bow shape; gaze forward.
- 4
Breathe into chest and lift higher with each inhale.
- 5
Hold for 5 breaths, then release slowly.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Bow Pose (Dhanurasana) isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Bow Pose (Dhanurasana) work?
The Bow Pose (Dhanurasana) primarily targets your lower back, chest and quadriceps.
What equipment do I need for the Bow Pose (Dhanurasana)?
The Bow Pose (Dhanurasana) needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Bow Pose (Dhanurasana) suitable for beginners?
The Bow Pose (Dhanurasana) is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Bow Pose (Dhanurasana) should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Bow Pose (Dhanurasana) every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train lower back, chest and quadriceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.