Dhanurasana
Functional Ashtanga

Dhanurasana

Bow
Ankle Dorsiflexion

Dhanurasana (Bow Pose)

Prone backbend holding the ankles and lifting into a bow shape.

Key mobility focus: ankle dorsiflexion

FRC Mobility Protocols

These videos target ankle dorsiflexion for Dhanurasana:

  1. Ankle & Foot Joint Dorsiflexion Passive Stretches
  2. Ankle & Foot Joint Dorsiflexion PAILS & RAILS
  3. Ankle & Foot Joint Dorsiflexion PNF
  4. Ankle & Foot Joint Dorsiflexion Passive Range Hold
  5. Ankle & Foot Joint Dorsiflexion Lift Offs

Other Movements in Dhanurasana

10 more
Elbow Extension Elbow Extension in Dhanurasana
Elbow Pronation Elbow Pronation in Dhanurasana
Hip Adduction Hip Adduction in Dhanurasana
Hip Extension Hip Extension 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 →