How I Teach Bow Pose Using Humour, Symbolism & Story

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How I Teach Bow Pose Using Humour, Symbolism & Story

Greetings, my lovely Yogis, Yoginis, and Yoga teachers. I’m George Watts, a BWY yoga teacher and creator of the Online Yoga Lesson Planner.

In this post, I’ll share how I teach bow pose using humour, symbolism and story to bring more creativity and fun to your classes.

Step 1: Sanskrit

Don’t be afraid to introduce your students to the Sanskrit name for Bow Pose—Dhanurasana (DAH-noo-RAHS-anna)—because, let’s be honest, it sounds way cooler than “lying down and trying not to fling yourself across the room.”

Dhanur means bow, as in the elegant, powerful arch of a warrior’s bow, ready to launch an arrow of flexibility and strength.

Asana means posture, which is what your students will be holding—hopefully without feeling like a tangled-up pretzel. Encourage them to embrace their inner archer, aiming for a steady, controlled lift rather than an accidental backbend slingshot. And remind them: just like an archer doesn’t pull too hard on the bowstring, they shouldn’t yank their feet—ease into it like a graceful, flexible warrior!

Step 2: Quick One Sentence Teaching Directions For Bow Pose

Lie on your belly, bend your knees, reach back to grab your ankles, press your feet into your hands, lift your chest and thighs, and breathe as you arch like a strong, steady bow.

Step 3: Teaching Bow Pose The Traditional Way

The Traditional Way Of Teaching Bow Pose

Lie on your stomach with your legs extended and arms resting alongside your body. Bend your knees and reach back with your hands to grasp your ankles. On an inhale, press your feet into your hands while lifting your chest and thighs off the mat. Keep your shoulders relaxed, your neck neutral, and focus on steady breathing. Hold the pose for a few breaths, maintaining even pressure in both legs. On an exhale, slowly release by lowering your chest and legs back to the mat. Rest before repeating if desired.

Step 4: Teaching Bow Pose The Quirky Way Using Story, Symbolism and Humour

Alright, yogis, it’s time to channel your inner archer and transform into a human bow!

Lie on your belly like a warrior preparing for battle (or just a very relaxed noodle), then bend your knees and reach back for your ankles like you’re grabbing the reins of a wild stallion.

Now, press your feet into your hands and lift off—chest up, thighs up, heart open—because you, my friend, are now a beautifully curved, fully-loaded bow ready to launch an arrow of awesomeness into the universe! Just don’t pull too hard on your imaginary bowstring (aka your feet), or you might end up catapulting yourself into the next class.

Breathe, hold steady, and embrace the strength and flexibility of a warrior with a sense of humour.

Step 5: 30 Modifications for Bow Pose Using Story, Symbolism and Humour

I love learning new modifications for a pose!

Why do I do this when I probably won’t use most of them in a class?

Mainly because it gives me more confidence when rocking up to my yoga classes. When I see a student who needs a modification, I walk up to them, and demonstrate an appropriate one for them. It could be a beginner, intermediate or advanced modification depending on their experience.

I’ve also discovered that learning lots of modifications helps me become better at teaching the standard pose. All that information is swirling around somewhere in my little head, and finds a way to come out when needed in a class.

Here are 30 modifications for you!

Scan through them, pick ones that resonate with you, then close your eyes and imagine teaching the modification in your class. Visualisation is a fabulous mental tool for yoga teachers! Try my 3-step visualisation tactic to rehearse your next yoga class.

10 Beginner Modifications for Bow Pose

Beginner Modification 1: The Baby Bow
Instead of grabbing your ankles, wrap a yoga strap around your feet and hold onto it. This way, you can pretend you’re a rookie archer, still learning to string your bow without snapping yourself in the face.

Beginner Modification 2: The Half-Pulled Bow
Only lift your chest while keeping your legs relaxed on the mat. You’re halfway to full flight, like an archer carefully aiming before taking the big shot.

Beginner Modification 3: The Relaxed Warrior
Keep your forehead resting on the mat while holding your ankles but not lifting yet. This is the “I’m thinking about shooting my arrow, but not quite ready” version of Bow Pose.

Beginner Modification 4: The Floating Bowstring
Instead of lifting both legs, try lifting just one at a time. This is the archer-in-training approach, perfect for building confidence before the full pose.

Beginner Modification 5: The Elastic Bow
Place a bolster under your thighs to make the lift easier. Think of it as training wheels for your bow, giving you that extra boost.

Beginner Modification 6: The Lazy Archer
Instead of reaching back, keep your hands forward and just lift your chest slightly. Even legendary archers need to take it easy sometimes.

Beginner Modification 7: The Bow Reset
If grabbing the ankles feels like a battle, loop a belt around your feet and “reel them in” like a fisherman catching the perfect shot.

Beginner Modification 8: The Catapult Practice
Rather than lifting high, just focus on engaging your legs and pressing your feet lightly into your hands. This way, your bow is loaded, but you’re still adjusting your aim.

Beginner Modification 9: The Bent Bow
If your back is tight, try keeping your knees wider apart. This loosens the tension and lets your bow bend without snapping.

Beginner Modification 10: The Grounded Archer
Instead of lifting at all, just hold onto your ankles and breathe into the shape of the pose. You’re still honing your skills before launching into full Bow Pose mode.

10 Intermediate Modifications for Bow Pose

Intermediate Modification 1: The High-Flying Arrow
Once you lift, try rocking forward and backward gently. This makes you feel like a bow vibrating with energy before releasing an arrow.

Intermediate Modification 2: The Aerial Archer
Lift your thighs even higher by pressing your feet strongly into your hands. Now, you’re a legendary archer, pulling the bowstring back with incredible power!

Intermediate Modification 3: The Double Bow Stretch
Try bringing your big toes together behind you instead of keeping your legs hip-width apart. This makes your bow feel more compact and precise, like a sleek, handcrafted weapon.

Intermediate Modification 4: The Precision Aim
Focus on engaging your core instead of yanking on your ankles—the key to a steady, accurate shot is control, not force.

Intermediate Modification 5: The Archer’s Challenge
Hold the pose for a full 30 seconds to a minute, breathing deeply. You’re now a seasoned warrior holding the bow steady, waiting for the perfect moment.

Intermediate Modification 6: The Flaming Arrow
Press your thighs into a yoga block while lifting up. This keeps your alignment sharp, like an arrow slicing through the air.

Intermediate Modification 7: The Twisting Bow
Lift into Bow Pose, then twist slightly to one side. Now you’re an archer adjusting their angle to hit a moving target!

Intermediate Modification 8: The Focused Archer
Close your eyes while holding the pose. Feel the strength within, because a true warrior doesn’t need to see their target—they feel it.

Intermediate Modification 9: The Rolling Bow
Rock forward and back with control. You’re preparing for the shot, keeping the bowstring taut, and letting the energy build.

Intermediate Modification 10: The Reverse Draw
Instead of reaching for the ankles, clasp your hands behind your back and lift just your chest. This turns your pose into an archer in a moment of deep focus before the big shot.

10 Advanced Modifications for Bow Pose

Advanced Modification 1: The Archer’s Flight
Try lifting into Bow Pose without using your hands—this takes massive strength and turns you into a mystical, floating archer in mid-air!

Advanced Modification 2: The One-Handed Archer
Hold one ankle at a time while extending the other arm forward. This is a next-level trick shot that takes skill and balance.

Advanced Modification 3: The Warrior’s Bind
Instead of reaching straight back, cross your wrists and grab the opposite ankles. Now you’re a twisted-up archer with the precision of a sharpshooter!

Advanced Modification 4: The Bow and Arrow Transition
Move from Bow Pose into Wheel Pose without touching the ground—because only elite archers can pull off stunts like this!

Advanced Modification 5: The Spiralling Arrow
While holding Bow Pose, twist slightly to one side and then the other. This is the yoga equivalent of a spinning trick shot!

Advanced Modification 6: The Dynamic Bow
Once lifted, try pulsing your legs up and down. This makes you feel like a bow tightening and loosening, gaining energy before the release.

Advanced Modification 7: The Double Bow Challenge
Attempt the pose while holding onto your feet with your fingers interlaced—this makes for a deeper backbend, as if the bow is stretching beyond its limits.

Advanced Modification 8: The Archer’s Test of Endurance
Hold Bow Pose for over a minute while focusing on deep, steady breathing. Now you’re truly a master marksman, fully in control of the shot.

Advanced Modification 9: The Explosive Arrow
From Bow Pose, push off into a Handstand. This is like an arrow being released into the sky with ultimate power!

Advanced Modification 10: The Floating Bow
Attempt Bow Pose while balancing on a stability ball. Now you’re an archer practicing on horseback, moving with the wind, ready for any challenge!

George’s Conclusion

Well, there you have it, my lovely fellow yoga teacher.

Teaching bow pose using humour, symbolism and story. By using breathwork, keeping a few modifications up your sleeve, knowing the proper alignment cues, and not being afraid to teach by painting vivid images in your student’s minds, you can help students build a strong foundation and deepen their practice over time.

Oh yes, I almost forgot, click here for 10 beginner yoga lesson plans with peak poses which are ideal “themed” yoga lesson plans.

And click here for an article I wrote called: 1001 Yoga Class Planning Tips & Handouts For Yoga Teachers.

If you want to create yoga lesson plans quickly and easily, take a quick peek at my Online Yoga Lesson Planner.

Hey, while you’re here, you might as well get your hands on 37 free Yoga lesson plans.

37 Free Yoga Lesson Plans

Below are 37 free downloadable yoga lesson plans that I’ve created for my own yoga classes using the Online Yoga Lesson Planner. Feel free to use them for your own yoga classes, or as inspiration to come up with your own yoga class themes.

Become A Peaceful Warrior Yoga Lesson Plan

Caterpillar To Butterfly Yoga Lesson Plan

How Heavy Is This Glass Of Water Yoga Lesson Plan

Surrender To Slowness Yoga Lesson Plan

You Don’t Need Permission To Shine: Just Show Up, Shine & Be Yourself

Abiciously Delicious Core Yoga Lesson Plan

Chair Yoga Lesson Plan I

Chair Yoga Lesson Plan II

Chair Yoga For Seniors Lesson Plan

Dolphin Yoga Lesson Plan

Sun Moon Yoga Lesson Plan

Sun Salutations Chair Yoga Lesson Plan