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Asana Analysis Bow Pose

Published on May 21st, 2015 | by Catherine Tingey

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BOW POSE (Dhanurasana)

Bow Pose

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.

ALIGNMENT

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.

BENEFITS

  • 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
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Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher after practicing for 24 years.

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About the Author

Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher after practicing for 24 years.



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