Bow Pose
DhanurasanaA prone backbend where the hands hold the ankles and the legs drive the lift. Strong quadriceps and hip flexor stretch with active spinal extension throughout.
- 01Lie face down and bend both knees, bringing the heels toward the buttocks.
- 02Reach back and take hold of the outer ankles, keeping the knees hip-width apart.
- 03Press the shins back into the hands and let that pressure lift the chest and thighs.
- 04Draw the shoulders back and broaden the collarbones, gaze forward and slightly down.
- 05Hold three to five breaths, release slowly, and rest before repeating.
- 01Kick the shins into the hands — the legs do the lifting.
- 02Knees no wider than the hips.
- 03Breathe into the back of the ribs, since the belly is pinned.
- 01Pulling the ankles with the arms, which drags the shoulders forward and compresses the lower back.
- 02Letting the knees splay wide, which cheats the quadriceps stretch and grinds the lumbar spine.
- 03Grabbing the tops of the feet instead of the ankles, which puts the strain into the knees.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.