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.
- Lay on your belly
- Bend your knees and flex your toes
- Reach back and catch the outside of your ankles with your hands
- When you inhale, lift your head and chest up off the mat
- Press your thighs down
- Look forward
- 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