Bow pose (Dhanurasana) is aptly named to describe the curved shape of the body, which is similar to the shape of an archer’s bow with its string stretched taut, ready to release an arrow. Maintaining a strong intention and an unwavering commitment to staying true to your expression of the pose is the key to ensuring that your arrow meets the mark! Physically, stretching out the chest and shoulders is an excellent exercise for those who sit hunched over a desk all day, and is also great preparation for more challenging backbends such as Wheel pose.
Bow Pose instructions:
❖ lie flat on the stomach with the legs 1 foot apart and chin on the floor, bend the knees, grab hold of your ankles and bring the heels close to the buttocks
❖ inhale, tense the leg muscles and push the feet away from the body
❖ arch the back, lifting the thighs, chest and head together, keep the arms straight
❖ in the final position the abdomen supports the entire body on the floor
❖ hold the pose for 5 breaths
❖ exhale, slowly release the pose, relax the leg muscles, lower the legs, chest and chin to the starting position Precautions:
People with weak heart, high blood pressure, hernia, colitis, peptic or duodenal ulcers shouldnʼt practice this pose. It shouldnʼt be practiced until at least 3-4 hours after a meal and before sleep as it stimulates the adrenal glands and the sympathetic nervous system.
Benefits of Bow Pose
❖ Bow Pose stretches the entire front of the body, while simultaneously strengthening every muscle in the back. This improves posture and spinal flexibility. Additionally, the pose helps to open the chest, abdomen, quadriceps, ankles, groins, hip flexors, and throat.
❖ The body’s pressure on the abdomen positively stimulates the organs of digestion and reproduction, which helps to relieve constipation and menstrual discomfort. In addition, the deep chest stretch opens the lungs, helping to relieve respiratory ailments. Energizing and invigorating the body, mind, and spirit, Bow Pose also helps to relieve fatigue, stress, and anxiety.
❖ this is the best yoga pose to burn belly fat
❖ toning and stretching the entire front of the body, ankles, abdomen, thighs, chest and throat, spine
❖ improving the functioning of the digestive organs
❖ strengthening leg muscles, especially thighs