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Other Names

Bow Posture, Bow pose, Dhanur Asana, Bowposture


This asana actually looks a lot like an archer’s bow when you are in full pose. This is a pose best done after a little warm-up with other poses. It may be difficult for beginners. Bhujangasana, or cobra pose, is a nice pose to start building up the strength required in bow posture.

How to reach the stretch

  • Lie down on your stomach.
  • Bend your knees and hold the ankles.
  • Inhale and pull your hands and push with your legs, knees together, till the trunk forms an arc shape with only the stomach on the ground.
  • Look up and remain in the position for a while.

How to release the stretch

  • Retain breath and then exhale and lie flat.
  • After releasing, lie in shavasan for a while.


  • It reduces abdominal fat.
  • The compressing of the spinal column, pressing the nerves with the scapulae (The winged bones at the back attached to the arms) minimizes blood circulation while in the asan.
  • When the pose is released a greater supply of blood is endured to those very regions increasing spinal flexibility and definitely raising the vitality.
  • Good for gastrointestinal, constipation, upset stomach, sluggish liver.


  • Not for persons suffering from peptic ulcer, hernia, or cases of thyroid or endocrine gland disorders.
  • Do not try to stay in position if you are feeling too much pain.

Next: Ardha-Chakrasana

Overview Yoga Asana
Yoga Pranayama
Yoga Kriyas
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