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Backbend Asana · Beginner (Level 1) · Catalog #800556

Bow Pose with Block Dhanurasana (block)

Bow Pose taken with a block under the supporting hand or beneath the seat. The prop shortens the distance to the floor so the spine can stay long instead of rounding to reach it.

Practice Bow Pose with Block (Dhanurasana (block)) with Illustrated Cues & Breath Timer Open this posture in Ayurveda & Asana Yoga on iPhone & iPad to build custom dosha sequences and track MET energy burn.
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Bow Pose with Block (Dhanurasana (block)) — Backbend Yoga Posture Illustration

Bow Pose with Block (Dhanurasana (block)) — Backbend posture targeting Back, Chest, Quads, Shoulders · Even ujjayi breath · Forward drishti.

Vāta: Pacifies (-1) Pitta: Mildly Increases (+1) Kapha: Pacifies (-1)
Sanskrit Name
Dhanurasana (block)
Posture Family
Backbend
Difficulty
Beginner (Level 1)
Recommended Hold
25 seconds
Breath Pattern
Even ujjayi
Drishti (Gaze)
Forward
Target Muscles
Back, Chest, Quads, Shoulders
Energy Expenditure
3.6 METs

Alignment, Breath & Drishti Cues for Bow Pose with Block

Bow Pose with Block (Dhanurasana (block)) belongs to the Backbend posture family and engages the Back, Chest, Quads, Shoulders at an intensity of approximately 3.6 METs. Bow Pose taken with a block under the supporting hand or beneath the seat. The prop shortens the distance to the floor so the spine can stay long instead of rounding to reach it.

  • Breath Rhythm: Maintain Even ujjayi throughout the 25-second hold so nervous system tone remains steady.
  • Visual Focal Point (Drishti): Direct the gaze toward Forward to quiet peripheral distraction and stabilize balance.
  • Primary Anatomical Focus: Concentrates mechanical load and mobility across Back, Chest, Quads, Shoulders.
  • Minimum Recommended Age: 8 years (96 months).

Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)

In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:

  • Vāta Effect: Pacifies (-1) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
  • Pitta Effect: Mildly Increases (+1) — keep the jaw, temples, and abdomen soft when holding for 25 seconds.
  • Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.

Contraindications & Safety Precautions

  • Low back injury
  • Hernia
  • Pregnancy

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