Bow Pose anatomy

Bow Pose · Dhanurasana · Tư thế cây cung

Bow Pose mainly works erector spinae, multifidus, gluteus maximus, hamstrings; it stretches rectus femoris, iliopsoas, rectus abdominis, pectoralis major.

3D anatomy model of Bow Pose: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

Lie on your belly, bend the knees, and hold the ankles; kick the feet into the hands to lift the chest and thighs off the floor, curving the body like a bow. The back muscles and gluteus maximus work while the whole front of the body and the shoulders are stretched.

Muscles in this pose

Working (contracting): Erector spinae, Multifidus, Gluteus maximus, Hamstrings, Quadriceps, Rhomboid major, Trapezius

Stretching: Rectus femoris, Iliopsoas, Rectus abdominis, Pectoralis major, Deltoid, Biceps brachii

Why these muscles work or stretch

Erector spinae · Working (contracting): Arches the spine
Gluteus maximus · Working (contracting): Extends the hips to lift the thighs
Quadriceps · Working (contracting): Kick the ankles into the hands
Rhomboid major · Working (contracting): Draws the shoulder blades together to open the chest
Rectus femoris · Stretching: Unlike the rest of the quadriceps, it is stretched because the hip is extended while the knee is bent
Deltoid · Stretching: Front fibers stretch as the arms reach back

Practice cues

Kick the ankles into the hands and let the legs lift the chest
Keep the knees no wider than the hips
Broaden across the collarbones; keep the neck long

Benefits

Strengthens the back extensors and gluteus maximus
Stretches the front body: chest, abdomen, hip flexors and front thighs
Opens the fronts of the shoulders and may help counter a slumped upper back
Improves the spine's mobility in extension

Cautions / contraindications

Avoid during pregnancy, as the body rests on the belly
Avoid after recent abdominal surgery
Take care with low back pain, neck pain or a shoulder injury
Go gently with knee pain, as the knees bend deeply

Easier variations

Loop a strap around the ankles if the hands can't reach them
Do a half version: hold one ankle with the other forearm down, then switch

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Camel Pose Ustrasana
Locust Pose Salabhasana
Upward Plank Pose Purvottanasana
Superman Pose Viparita Salabhasana
Cobra Pose Bhujangasana
One-Legged Bridge Pose Eka Pada Setu Bandha Sarvangasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)