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Dhanurasana "Bow Pose"

Posted on July 22 2019

Pronunciation: (dah-nur-AHS-ah-nuh)



  • Intermediate




Benefits: Stretches the entire front body and stimulates the organs of the abdomen and neck.  The back-bending required in this pose helps to counteract the tightness you might feel in your shoulders after working on arm balances.

How it's done:

  • Begin by lying on your stomach.
  • Bend your knees up and reach back with your hands to grab your ankles (Use a strap if you can’t reach.)
  • Inhale and lift your heels away from the buttocks and lift your thighs off the floor. Your head and shoulders will come up off the mat.
  • Try to keep your knees from opening wider than your hips.
  • Focus on your breath—it might feel constrained because your front body is on the ground, but don’t hold your breath. Stay in the pose for 20 to 30 seconds and release.


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