BOW POSE INSTRUCTIONS
1. Start in sphinx pose, bend your knees and grab the ankles.
2. As you inhale, lift your hips and chest off the floor.
3. As you exhale, lift your gaze and kick your feet up.
4. Stay in bow pose for 20 to 30 seconds.
MINDFULNESS PRACTICE
Bring your heels close to your buttocks, lift the hips, open your chest and gaze forward. Keep your glutes and back muscles soft, and press your shoulder blades together.
DHANURASANA BENEFITS
The bow pose is a backbend that opens up the chest, shoulders and hips. This pose strengthens the upper back, massages the internal organs and relieves stress and tension.
CONTRAINDICATIONS
Back or neck injury.
PREPARATORY, COMPLEMENTARY AND FOLLOW-UP POSES
Start in sphinx pose or cobra pose and then progress to bow pose. Follow-up with bridge pose, camel pose or upward facing dog pose.
RELATED YOGA POSES
Try these other yoga poses to relax and relieve stress and tension:
Knees to chest pose
Half lord of the fishes pose
Camel pose
Bound angle pose
Leave a Reply
You must be logged in to post a comment.