Dhanurasana — Believing in Bow Pose
(don-your-AHS-anna)
dhanu = bow
Bow pose is named after the resemblance of the archer’s bow, with the torso and legs representing the body of the bow, and the arms the string. This pose builds incredible strength and elasticity in the back and spine.
Benefits
Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, throat, and deep hip flexors (psoas)
Strengthens the back muscles
Improves posture
Stimulates the organs of the abdomen and neck
– Benefits from Yoga Journal
Directions
Lie facing down on the floor with your hands alongside your torso, palms up.
Exhale and bend your knees, bringing your heels as close as you can to your buttocks.
Reach back with your hands and take hold of your ankles keeping your knees no wider than the width of the hips.
Gazing forward, inhale and lift your heels away from your buttocks and, at the same time, lift your thighs away from the floor. As you continue lifting the heels and thighs higher, press your shoulder blades firmly against your back to open your heart.
Be in the pose for a few breaths and then gently release your ankles and rest back in child’s pose.
Variations
Roll from side to side
Roll up and down
Modifications
You can give your legs a little upward boost by lying with your thighs supported on a rolled-up blanket.
Grab one ankle at a time and then switch to the other.
Practice Bow pose with us at the Storm(s) online, in studio or outdoors.
