Bow Pose, or Dhanurasana in Sanskrit, is a deep yoga backbend that opens the chest, shoulders, and hip flexors. With the chest expanded upward and outward, it’s great for strengthening the backside muscles of the body. Bow pose also stimulates the abdominal muscles, which is why it’s known to support circulation and digestion. This pose has an emotional component as well. Shining the heart forward can release stress and tension, creating a sense of confidence, empowerment, and expandedness.
How do you do Bow?
Step 1.
Begin laying on your stomach and prepare the body with other backbends such as cobra, updog, and locust pose.
Step 2.
Bend your knees and kick your heels towards your glutes. Reach back to grab your ankles or tops of feet with your hands. Knees should be about hips width distance apart.
Step 3.
Kick your feet back into your hands as you lift your chest, feet, and possibly thighs off the mat.
Step 4.
Keep your shoulders relaxed away from your ears. Gaze forward or slightly lifted to continue the extension of the spine.
Step 5.
Exit gently keeping your hands connected to your feet until you have returned down to the mat.
Benefits of Bow
Strengthens the back body
Stretches the chest, shoulders, and abdomen
Improves posture and spinal flexibility
The pose requires focus and concentration to hold, which can improve mental clarity
Variations of Bow
Grab the inside or outside of your feet depending on the openness of your shoulders
Use a strap around your shins and in either hands if you can’t reach your feet/ankles
Use a blanket to pad under the front of your hips if you experience any sensitivity
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