Published on May 21st, 2015 | by Catherine Tingey0
BOW POSE (Dhanurasana)
An entry level backbend, Bow Pose is an invigorating yet relaxing posture that stimulates digestion. Try 2 rounds, turning the head to rest on alternate cheeks in between.
While laying on your stomach, bring the knees together and bend them toward the buttocks.
Grasp the outside of each ankle.
On an inhale, kick the feet away from the buttocks, without clenching the buttocks or overly compressing the lumbar spine.
Feel the thighs lift away from the earth, and the chest rise.
Continue breathing – you may have to take more shallow breaths while re-focusing the breath in the back of the body.
WORK IN THE POSE
Widen the collarbones left to right
Soften the shoulders by drawing the shoulder blades down the back
Kick firmly into the hands while keeping the knees hip-width apart from one another. Try to resist the urge to splay the knees.
- Energizing & invigorating
- Opens the chest, collarbones and shoulders
- Stimulates digestion
- Lengthens the hip flexors as well as the entire front of the body
- Strengthens the back muscles