DAILY YOGA ยท Eka Pada Dhanurasana
One-Legged Bow
Eka Pada Dhanurasana (One-Legged Bow) is a one-legged variation of Dhanurasana (Bow Pose). Apply the one-legged action described below to the foundational guide, and work within your comfortable range.
The full technique, benefits, cautions and FAQ below are for Bow Pose, the foundational pose. Practise it first, then add the Eka action described above. This keeps the guidance accurate rather than repeating near-identical text.
Name meaning: From dhanura meaning "bow" (as in archery) and ฤsana meaning "posture" โ the "bow posture", the body curved like a drawn bow with the arms as the string.
Classification: Asana โ a prone (belly-down) backbend.
Tradition & origin: The name Dhanurasana is old โ it appears in the 15th-century Hatha Yoga Pradipika (1.25) and the 17th-century Gheranda Samhita (2.18) โ but those descriptions are ambiguous and may refer to a seated "archer" pose rather than this backbend. The prone form practised today became established in the modern revival of postural yoga, appearing in the 1905 Yogasopana Purvacatuska and Sivananda's 1934 Yoga Asanas. So the name is medieval; this specific shape is best described as modern.
This guide was drafted with the help of AI and reviewed by us. It is for general education only and is not medical or professional advice. It may contain errors. Please practise mindfully, listen to your body, and consult a qualified yoga teacher or doctor for anything specific. Spotted an error? Tell us in the comments below.
How to do it โ step by step
- 1Lie on the belly, arms by the sides, chin on the mat.
- 2Bend both knees and bring the heels toward the buttocks.
- 3Reach back and hold the ankles (not the tops of the feet).
- 4Inhale and kick the shins back into the hands to lift chest and thighs.
- 5Let the kick โ not the arms โ create the lift.
- 6Keep the knees roughly hip-width; gaze forward.
- 7Exhale to release slowly and rest on one cheek.
Breath & hold
Breathe into the back of the ribs (the belly is pressed down). Hold 15โ25 seconds; repeat 2โ3 times with rest between.
Benefits
- โOpens the chest, shoulders, abdomen and hip flexors.
- โStrengthens the back muscles.
- โStimulates digestion and energy.
- โCounters the effects of long sitting.
๐ช The traditional / desi way
- The bow (dhanu) is the weapon of many epic heroes โ the pose draws the body taut like a bow ready to release its arrow.
- Traditional cue: the arms are just the "string"; the power comes from pressing the shins back. Breathe into the belly against the floor.
Common mistakes
- โPulling with the arms instead of kicking the legs back.
- โLetting the knees splay very wide.
- โCrunching the neck by forcing the head up.
Modifications & props
- ๐งฉHalf Bow: hold one ankle at a time.
- ๐งฉLoop a strap around the ankles if you cannot reach them.
Muscles & anatomy
- ๐ชWorking: the spinal extensors, glutes and hamstrings lift the chest and thighs.
- ๐ชStretched: the abdominals, chest, front of the shoulders and hip flexors.
- ๐ชThe lift should come from kicking the shins back, not from pulling with the arms.
What you may feel
- ๐ซงNormal: a strong front-body opening, effort across the back, and the belly pressing the floor as you breathe into the back ribs.
- ๐ซงWarning sign: lower-back pinching or neck strain โ reduce the lift, widen nothing forcibly, and keep the belly engaged.
Variations to grow into
Deepen the kick to lift the thighs higher and rock gently with the breath, keeping the knees about hip-width.
Parsva Dhanurasana (rolling the bow onto one side) or the deeper Purna Dhanurasana (legs toward the head) โ for very open, well-prepared spines only.
Using props
- ๐งฑA strap looped around the ankles if you cannot reach them.
- ๐งฑA folded blanket under the hips or ribs for comfort.
Warm-up & counterpose
- Cobra and Locust to warm the back.
- Quad and hip-flexor stretches.
- Child's Pose (Balasana) to release the lower back.
- A gentle knees-to-chest or supported forward fold.
Supporting exercises
Why: Builds the back-body strength Bow needs.
How: Lying prone, lift the chest and legs using the back and glutes; hold 15โ20 seconds.
Why: Frees the front thighs and hips for the backbend.
How: In a kneeling lunge or side-lying quad stretch, hold 20โ30 seconds each side.
Progression path
Begin with Half Bow (one ankle at a time) or a strap; progress to holding both ankles and kicking the shins back to lift, adding height only as the back stays comfortable.
Who it suits โ and who should modify
- โIntermediate practitioners with a comfortable backbend base.
- โThose wanting to open the front body and strengthen the back (start with Half Bow).
- !Modify / avoid: back or neck injury, hernia โ choose a gentler backbend like Cobra.
- !Modify: pregnancy โ avoid lying prone; use a supported alternative.
- !Relative caution: high or low blood pressure โ take a gentle version and come out slowly.
When to practise
Any time once warm; energising, so better earlier in the day. Avoid on a full stomach.
Safe most days; 2โ3 short holds with rest between.
Traditional view vs. modern evidence
The body drawn taut like an archer's bow; the belly-press is traditionally said to kindle digestion.
The NAME appears in the Hatha Yoga Pradipika (1.25) and Gheranda Samhita (2.18), but ambiguously; the modern prone form is 20th-century.
Valued as an energising backbend that strengthens the back and opens the chest and hips.
Digestive and curative claims are traditional, not scientifically established.
Evidence at a glance
Bow strengthens the back and opens the front body.
Consistent with the biomechanics of a prone back-extension.
It "stimulates digestion" or cures ailments.
A traditional description (the belly-press is said to aid digestion); not established as a specific medical effect.
Myths vs. reality
โ Myth: Pull hard with the arms to lift higher.
โ Reality: The lift comes from kicking the shins into the hands; pulling with the arms strains the shoulders and lower back.
โ Myth: Bow is an unbroken ancient posture.
โ Reality: The name is medieval but the old descriptions are ambiguous; the prone backbend we do today was established in the modern revival of yoga.
โ ๏ธ Cautions
- Back or neck injury, hernia, high/low blood pressure, or pregnancy โ avoid or practise a gentler backbend like Cobra.
Frequently asked questions
I cannot reach my ankles โ help?
Use a strap looped around each ankle, or practise Half Bow (one side at a time) while flexibility develops.
Why does my lower back ache?
Usually from pulling with the arms and over-squeezing. Kick the shins back to spread the curve along the whole spine, and keep the belly engaged.
Key takeaways
- โญAn energising prone backbend that opens the front body and strengthens the back.
- โญLift by kicking the shins back โ the arms are only the "string".
- โญThe name is medieval (but ambiguous); the prone form is modern.
- โญStart with Half Bow or a strap; rest in Child's Pose afterward.
References
- Wikipedia โ Dhanurasana (etymology, origins & modern development) ยท Encyclopaedia, scholarly-sourced
- NCCIH โ Yoga: What You Need To Know ยท Government health body (public domain)
Sources are provided for further reading; always consult a qualified teacher or clinician for personal guidance.
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