Dhanurasana — Bow Pose

IntermediateExtension Thoracic Opening

30s 3 reps

An energizing prone backbend that strengthens the spine and opens the chest.

How to perform

Lie face down. Bend the knees and reach back to hold the ankles. On an inhale, lift the chest and thighs together, drawing the shoulder blades toward each other.

Breathing

Inhale to lift; hold with steady breathing; exhale to lower slowly.

Benefits

Strengthens the spine and back muscles, opens the chest and shoulders, and improves posture.

Anatomical focus

Erector SpinaePsoas MajorQuadriceps

Keep the knees hip-width; lift chest and thighs together; lengthen rather than crunch.

Precautions

Keep the neck long. Avoid with pregnancy, recent abdominal surgery, or lower-back injury.

Practice within a comfortable range and stop if you experience pain, numbness, dizziness, or any concerning symptom. These are yoga and wellness movements intended to work the hip-flexor and anterior-hip region — not medical claims, and not a substitute for professional medical advice or treatment.