Bow pose

Dhanurasana

  • Lie on the stomach with the arms beside the body, legs straight and the feet together.
  • Bend the knees to bring the heels towards the buttocks.
  • Stretch the arms behind the body and take a hold of the ankles.
  • Rest the chin on the floor.
  • Tense the legs and push the feet backwards.
  • Arch the back and lift the thighs, chest and head together.
  • Allow the lower back muscles to remain passive and use the strength of the legs to lift and open the chest.
  • Hold for as long as comfortable then slowly release the legs and lower the chest and head to the floor.
  • Practice up to 5 rounds.

  • Inhale while taking a hold of the ankles.
  • Retain the breath while raising the head and chest.
  • Breathe deeply while holding the pose.
  • Exhale to release the legs and lower the head and chest.

  • The lower back, abdomen and heart.
  • Synchronizing the movement with the breath.
  • Manipura or ajna chakra.

  • Heart conditions.
  • High blood pressure.
  • Back conditions.
  • Hernia.

  • Helps to relieve lower back pain.
  • Tones the heart and lungs.
  • Beneficial for respiratory disorders.
  • Improves posture.
  • Alleviates constipation.
  • Stimulates the digestive and reproductive system.
  • Promotes circulation.
  • Strengthens leg muscles.

  • Place a blanket under the hips for extra padding.

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