Yoga For Back Strength – Bow Pose

Welcome to “Yoga with Dr. Prajakta” and a brand new Yoga pose.

Today’s pose – “Dhanurasana” – derives its name from the Sanskrit words “Dhanura” which means “bow” and “Asana” means “posture”.

In this pose, the upper extremity pulls the trunk and legs up together to form a curve.

Let’s see how to get into this pose:


  • Lie on your stomach
  • Hold both your feet with your hands as shown in the image below

  • Pull up both your feet slowly.
  • Raise your arms and head along with your feet
  • Keep the pose stable and pay attention to your breath
  • Hold this pose for 15-20 seconds and then gently bring your legs and chest back to the ground and relax.


  1. Expands the thoracic region of the chest
  2. Helps alleviate hunchback
  3. Relieves constipation
  4. It is beneficial specifically to women as it improves the reproductive system and helps alleviate menstrual disorders


People suffering from:

  1. Spinal disorders
  2. Back pain
  3. Migraine

should avoid this pose.

Note: Women during pregnancy and during menstrual cramps should avoid this pose.


Yoga is all about the journey and not the destination.

Author: Dr. Prajakta Jawalkar