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| Bow Pose |
Dhanurasana: Bow Pose
Dhanurasana, or “Bow Pose,” is a second backward bending exercise. It is one of the most frequently performed yoga exercises and is especially beneficial. It strengthens and invigorates both the legs and the entire back. In addition, Bow Pose helps bring a rich supply of blood to the abdominal area, resulting in a healing and restorative effect on all the internal organs, and, in particular, the digestive organs.
To prepare for Bow Pose, remain lying flat on your belly, with the tip of your nose and your chin resting on the floor. Your toes are pointed. Your legs and feet remain in contact with the ground, but you can now spread them apart so that your feet are about hipwidth distance apart. Bend your legs so that your lower legs form a 90-degree angle to the ground. Reach back with your hands and securely grasp the shin of each leg with the corresponding hand. If it is too challenging to hold on to the shins, then try holding on to the ankles. Using your hands, press each foot as close to the outer hip (the outside of the buttocks) as possible. Hold. With an inhalation, gently begin to draw your quadriceps off the ground. Lift your thighs as high off the floor as possible. Slowly begin to lift the chest forward and up off the floor as your torso arches backward. The thighs lift, the knees lift, and the heels lift from the buttocks. Press the shins away from the head to open the shoulders and back. Be careful not to strain your neck by arching it too far back. Feel your belly fully positioned on the floor.
You are becoming a bow. Feel the rich supply of blood that is rushing to your abdominal area as you practice Bow Pose.
Hold Bow Pose for as long as is comfortable for you. When you are ready to release your body from the posture, exhale and slowly release your upper body, arms, and legs to the floor. Let your legs and feet float back to the floor and turn your head to one side. Rest and relax for several breaths. When you are ready, repeat Bow Pose one or two times more.
You may find Bow Pose challenging. If you are a beginner, it may help for you to spread your knees wide apart. As you progress in the pose, try bringing your legs closer together until your knees eventually touch.
