Bow Pose

In classical Hatha yoga, Dhanurāsana is depicted not as a backbend—but as a seated pose where the yogī pulls the big toes toward the ears, embodying the bow’s string—symbolizing readiness and inner strength.

🔹 Name & Meaning

• Sanskrit: धनुरासन (Dhanurāsana)
• Meaning: "Bow Pose" — from dhanur (“bow”) + āsana (“posture”)
• Symbolism: Represents drawing strength and focus inward like the tension of a bowstring.

📜 Scriptural References

Haṭha Yoga Pradīpikā (Chapter 1, Verse 25)

pādāṅguṣṭhau tu pāṇibhyāṃ gṛhītvā śravaṇāvadhi

dhanurākarṣaṇaṃ kuryād dhanurāsanam ucyate||

“Grasp the big toes with both hands and draw them toward the ears like pulling a bow—this is called Dhanurāsana.”

Gheraṇḍa Saṁhitā (Chapter 2, Verse 18)

prasārya pādau bhuvi daṇḍa-rūpau karau ca pṛṣṭhaṃ dhṛta-pādayugmam

kṛtvā dhanustulyavivartitāṅgaṃ nigadyate vai dhanurāsanaṃ tat||

“Stretch both legs on the ground like sticks, hold the feet behind, and curve the body like a bow—this is called Dhanurāsana.”

Haṭharatnāvalī (17th-century text)

This manuscript echoes Haṭha Yoga Pradīpikā’s wording nearly verbatim, confirming its antiquity and classical usage. 

Haṭhābhyāsapaddhati (c. 18th century, Verse 51)

hastadvayena pādadvayāgre gṛhītvā ekaikaṃ pādāṅguṣṭhaṃ karṇayoḥ spṛśet||

“Grasp the toes with both hands and one by one touch the big toes to the ears.” This confirms that classical Akarṇa Dhanurāsana is synonymous with seated bow pose. 

🧭 Step-by-Step Instructions

1. Sit with both legs stretched straight forward
   • Sit down on the floor with your spine upright and legs extended fully in front of you. 
   • Keep your feet together and pointing upward. 
   • Place your hands on the floor beside your hips for balance.
2. Bend your right leg and hold your right big toe
   • Slowly bend your right knee. 
   • Bring the right foot close to your body, then use your right hand to hold the big toe of your right foot. 
   • Grip the toe using your thumb, index, and middle finger. 
   • Try to keep your back straight while doing this.
3. Now bend your left leg and hold your left big toe
   • Repeat the same movement with your left leg. 
   • Bend the left knee, bring the foot closer, and use your left hand to hold your left big toe with the same finger grip.
4. Pull the toes slightly and lift your chest
   • Gently pull both toes slightly upward and away from your body, just enough to create a sense of lift. 
   • At the same time, raise your chest a little higher. Do not lean backward. 
   • Stay upright, as if you're drawing a bowstring.
5. Look straight and balance in the posture
   • Keep your head and gaze straight, looking ahead. 
   • Your back remains tall and upright. Stay steady. You are now in the pose of a “drawn bow,” with arms as the string and torso as the bow.
6. To come out of the posture
   • First release both toes gently. 
   • Then stretch both legs forward again and return to the starting position.

🕰️ Duration: Start with 30 seconds, increasing to 1–2 minutes over time as flexibility improves.

⚠️ Contraindications & Cautions

Avoid or modify if you have:

• Recent back or shoulder injuries
• Hernias or high blood pressure
• Pregnancy (position shifts abdominally)

Modifications:

• Use a strap between hands and toes for grip assistance.
• Keep the chest lifted, don’t allow the back to collapse.

🔄 Recommended Preparatory Practices

• Akarṇa Dhanurāsana (seated bow variant): builds awareness and tension control.
• Pascimottanasana (Seated Forward Bend): opens hamstrings and spine.
• Bhujangāsana (Cobra Pose): warms the spine and prepares for pronounced extension.

🌿 Benefits

📜 Textual Benefits

Gheraṇḍa Saṁhitā 2.20

“Dhanurākāraṃ āsanaṃ syāt tad dhanurāsanaṃ smṛtam |
Ārogyakaraṃ sarveṣāṃ dehalāghavakārakam ||”

The posture shaped like a bow is called Dhanurāsana. It brings health to all and makes the body light.

✅ Promotes general health
✅ Improves agility and lightness in the body

💡 Interpreted Practical Benefits

✅ Spine Flexibility: Increases elasticity and mobility in the spine 

✅ Chest & Shoulder Opening: Enhances thoracic flexibility

✅ Digestive Stimulation: Compresses abdomen to awaken internal organs

✅ Energetic Engagement: Activates the core, preparing for prāṇāyāma

✅ Therapeutic Effects: Classical sources credit it with increasing digestion, nerve health, and Kundalinī activation 

🌿 Ayurvedic Connection

📚 The pose's effect aligns with Ayurvedic goals of unblocking channels and keeping doṣas mobile but not aggravated.

🌬️ Breathwork While in Dhanurāsana

🧘‍♂️ Variations & Related Poses

• Seated Dhanurāsana: One toe toward ear at a time — gentler and easier to access
• Supine Backbend Dhanurāsana: The modern version of Bow, lying prone (not ancient)
• Urdhva Dhanurāsana: Wheel Pose — advanced supine backbend

📚 Summary Table

This article was about the traditional Dhanurasana. For an article on modern Dhanurasana, please click here.

References

1. Haṭha Yoga Pradīpikā 1.25
2. Gheraṇḍa Saṁhitā 2.18 
3. Haṭharatnāvalī