Bow Yoga Pose

What is Bow Yoga Pose:

Bow Pose is a back-bending pose and is great for anyone who has to sit for a long period of time.  Bow is a great stretching and toning pose for the entire body. It’s accessible for most practitioners and you can ease your way into it. ` 

Basics of Bow Yoga Pose

  Targets:

• Core
• Lower Back

    Level: 

Intermediate

   Sanskrit name : 

Dhanurasana

Benefits of Bow Yoga Pose

• Stretches and strengthens core
• Stretches and strengthens shoulders
• Stretches and strengthens back ( upper and lower)
• Stretches chest/opens the heart
• Stretches your hips and thighs
• Strengthens glutes
• Stimulates adrenal glands
• Stimulates digestive track
• Can help lower your heart rate

How to do Bow Yoga Pose

 Step by Step instructions.

1. Lay on your belly
2. Bend your knees and flex your toes
3. Reach back and catch the outside of your ankles with your hands
4. When you inhale, lift your head and chest up off the mat
5. Press your thighs down
6. Look forward
7. Keep your knees pressing towards each other

Common Mistakes

• Not holding your ankles properly
• Letting your knees fall wide
• Not looking forward

Beginners’ tips

• Start with your thighs glued to the mat
• Use a rolled-up towel under your hips
• Reach for one ankle at a time
• Hold one ankle at a time
• Use a strap to reach your ankles

Cautions

• Don’t practice this pose if you’re pregnant
• Don’t practice if you have a lower back injury

Variations

• Lift your thighs off the mat and reach your hands up and over your head to try and catch your ankles
• Camel Pose