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Dhanurasana (Bow Pose)

Dhanurasana (Bow Pose)


Derived from the Sanskrit 'Dhanu' meaning bow and 'asana' meaning pose.

This pose stretches the front body; pectoral muscles, intercostal muscles, abdominals, neck, thighs and ankles while strengthening the back extensor muscles, gluteal, hamstrings and shoulders.

This pose is believed to open the Anahata (Heart Chakra), the Manipura (Solar Plexus Chakra), Swadisthana (Sacral Chakra) and Muladhara (Root Chakra).

The Anahata (Heart Chakra) is associated with love, compassion, forgiveness, spirituality, harmony, trust and positivity.


The Manipura (Solar Plexus Chakra) is associated with confidence and self-motivation.


The Svadhishthana (Sacral Chakra) is believed to improve creativity, passion, pleasure, the expression of sexuality and a sense of joy.


The Maladhara (Root Chakra)is believed to provide stability, grounding, support, safety, security and is associated with survival.





This pose is believed to help relieve mild anxiety, menstrual discomfort, respiratory ailments, fatigue and constipation. 

Teaching tips:

Root down through your hip and pubic bones. It helps to have a thick mat to cushion your pelvis. 

Press your feet towards your hands to find a little resistance before you allow your thighs to lift from the ground. 

As you reach your heels towards the sky, make sure that you don't allow your knees to go any wider than hip width apart.

Keep a small bend in the elbows to avoid hyper-extension through the elbow joint.

Take deep breaths as you hold the pose up to 5 breath cycles.


Namaste.


 Carla Vickers 
Pilates Instructor 


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