How to Perform Bow Pose?

(July 2, 2010)

Dhanurasana (the Bow Pose) is so called because the posture resembles an archer’s bow. The arms are the string of the bow while the torso and the legs are the body of the bow. It is also known as Urdva Chakrasana. Steps to do this pose are:

1. Lie on your stomach; keep your hands alongside your body, palms facing up.
2. Inhale and stretch your arms back and up.
3. Exhale and bend your knees, bring your heels close to your buttocks. Hold your ankles with your hands.
4. Keep your tailbone down to protect the lower back.
5. Do not tighten your buttocks
6. Inhale and lift your heels away from your buttocks, while lifting your thighs away from the floor. As you continue to do this, press your shoulder blades against your back.
7. The tops of your shoulders should be away from your ears.
8. Keep the pose for 20-30 seconds. Exhale while you release from the pose.

It is best to do the above pose after warming up with some other poses.

Akarna-dhanura-asana (the Bow and Arrow pose) should be performed in the following manner:

1. Sit on the floor with your legs together and put them in front. Keep your back, shoulders and head straight.
2. Put your hands, palms facing downward, on your thighs and exhale.
3. Exhale, bend down and loop the forefinger of your right hand around the big toe of the right foot.
4. Grasp the left foot with the left hand.
5. Inhale; place the big toe of your right foot next to your right ear. Keep your back straight. Hold this position for as long as you inhale.
6. Exhale and go back to the beginning position and repeat the exercise with the other side.

The Half Bow Pose is a variation of the Bow Pose.
1. Lie on your stomach with your leg either together or a few inches apart. Extend your arms forward
2. Put your chin to the floor and slide your right arm, over the floor and over your head, palm facing downward.
3. Bend your left knee; use your left arm to grab your left ankle.
4. Inhale and move your left knee away from your buttock, while lifting your head and left shoulder off the floor. Bow your back as much as possible.
5. Extend your other leg and arm, and press them into the floor to help to stabilize your posture. Hold for about three breaths.
6. Release by exhale and lowering the leg, arm, head and chest down to the floor.

Submitted by A on July 2, 2010 at 04:25

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