Nadi Shodhana · Intermediate · INTERMEDIATE
Dhanurasana
Bow pose
What it is
Dhanurasana, bow pose, is a backbend from the belly in the Intermediate Series.
What it looks like
Lying on the belly, you hold the ankles and lift the chest and thighs, drawing the body into a bow shape. It is held for five breaths.
Why it is practised
It continues the backbend work, with the legs helping lift the chest. It is one of the better-known backbends, and it often appears in general yoga classes too. In Ashtanga it is followed directly by the side bow, so the two are practised together. The shape is a bow drawn by the breath: the lift comes and goes with each inhale and exhale.
What to pay attention to
Keep the knees from splaying wide. Let the lift come from pressing the feet back into the hands. Breathe steadily, even as the shape becomes strong.
Who it suits
Intermediate students, after locust and frog.
Next in the sequence: Parsva Dhanurasana.
Holding the ankles from a prone position, lifting the chest and thighs. The shape is a bow drawn by the breath.
A side-lying variation follows in the series. The grip is steady; the face stays quiet.
Practise this Intermediate pose in a Mysore-style room, or in a private session in Dubai or online. It is added only when your practice and body are ready.
See session formats, upcoming dates and the shala, or book a place with Ashtanga Yoga Dubai.