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

Other Movements in Dhanurasana

10 more
Elbow Extension Elbow Extension in Dhanurasana
forearm-pronation forearm-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 →