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Bow Pose ( Dhanurasana ) in the Bikram Hot Yoga Series. An anatomy of a posture.

Published on: February 24, 2026 Tags: Floor Bow Pose, Spine Strengthening Series in Bikram Yoga

Bow Pose - Spine Strengthening Series in Bikram Yoga

The final posture in the Spine Strengthening Series is Bow Pose, known as Dhanurasana in Sanskrit. Dhanu means "bow," and Asana means "posture" or "seat." As with all Spine Strengthening Series poses, begin by lying on your stomach. Grasp your feet from the outside, holding about two inches below your toes. Bring your knees closer together with your feet aligned with your shoulders. Keep your arms and wrists straight, with your chin and eyes facing forward. Take an inhale and lift your legs while pressing your feet towards the back wall. Lift your feet higher and look up with your eyes focused on a higher spot on the wall. You are now performing a backward bend of your entire spine, including your neck.

Your knees should never go wider than your shoulders, and eventually, only your hips should be touching the floor. Try to lift your heels towards the ceiling. Start slowly with this posture, giving maximum effort at the end, as it is longer than the other postures. Keep your arms and wrists straight, come up, and look up one spot higher. Lower yourself down and turn your head to the side of the room. Perform two sets of Bow Pose, each lasting twenty-five seconds.

Bow Pose ( Dhanurasana ) Cheat Sheet

Lie on your stomach
Chin forward
Hold onto your feet from the outside a couple of inches below the toes
Bring your knees closer together, aligning your feet with your shoulders
Keep your arms and wrists straight
Kick your feet towards the back wall, lifting your heels towards the ceiling
Lift your gaze up towards the ceiling
Lift up as high as your abdomen
Keep knees and feet from opening wider than your shoulders
Do less at the beginning and give more effort at the end
Look up and lift once more
Come out of the pose and turn your head to the side of the room
Do two sets of 25 seconds each

Benefits

Improves spinal strength
Enhances spinal flexibility
Expands lungs, improving oxygen intake
Heals herniated discs, sciatica, and gout
Improves thyroid function
Massages inner organs
Boosts the immune system
Relieves back pain

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