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
Catherine Tingey
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. She has been practicing yoga for 33 years and teaching privately for 13 years.
About the Author
Catherine Tingey+ 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. She has been practicing yoga for 33 years and teaching privately for 13 years.
Related Posts
SUPPORTED SPHINX →
Knee To Ear Pose →
Yoga For The Back Body →
