Dhanurasana
Functional Ashtanga

Dhanurasana

Bow
Hip Extension

Dhanurasana (Bow Pose)

Prone backbend holding the ankles, opening the front body.

Key mobility requirements: hip extension, shoulder extension, knee flexion

FRC Mobility Protocols

These videos target hip extension for Dhanurasana:

  1. Hip Extension Hovers
  2. Hip Extension Lift Offs
  3. Hip Extension PAILS & RAILS
  4. Hip Extension Passive Range Hold
  5. Hip Extension Passive Stretch
  6. Hip Extension PNF

Other Movements in Dhanurasana

10 more
Ankle Dorsiflexion Ankle Dorsiflexion in Dhanurasana
Elbow Extension Elbow Extension in Dhanurasana
forearm-pronation forearm-pronation in Dhanurasana
Hip Adduction Hip Adduction in Dhanurasana
Hip Internal Rotation Hip Internal Rotation in Dhanurasana
Knee Flexion Knee Flexion in Dhanurasana
scapula-depression scapula-depression in Dhanurasana
Shoulder Extension Shoulder Extension in Dhanurasana
Shoulder Retraction Shoulder Retraction in Dhanurasana
Spine Extension Spine Extension in Dhanurasana
Dhanurasana Study Guide →