Bow Pose – Dhanurasana

Bow Pose

Bow Pose

Bow Pose – Dhanurasana

I have presented this yoga pose in three phases. As a beginner, you may need to stay in Phase 1 or Phase 2 for quite some time. Do not be discouraged by this. Please keep practicing regularly and enjoy the pose in whatever modified version you can do today. Use caution as you move through the phases. Pay attention to your body and do not allow yourself to feel pain. If you feel pain, back out of the pose slightly until the pain is no longer present.

Phase 1

Bow Pose

Phase 1

1.Lie on your stomach. Clasp your hands behind your back. Bend the knees and cross the feet.

2. On the inhale, lift the chest off the floor. Look forward and hold your torso up using your lower back muscles. Press the thighs and lower abdomen into the floor.

3. Take a few deep breaths while in this modified Bow Pose.

4. To come out, unclasp the hands, uncross the feet, and lower down slowly.

Phase 2

Bow Pose Modified

Phase 2

1. Lie on your stomach.

2. Bend the knees and bring the feet as close to the sitting bones as possible. Point the toes.

3. Inhale and reach back to grasp the feet.

4. Pull back on the feet to help lift your chest off the ground. Keep the thighs on the ground. You will also need to use your lower back muscles.

5. Once you have come up as high as you can, pause here and take a few long deep breaths.

6. To come out, unclasp the hands from the feet and lower down slowly.

Phase 3

Bow Pose

Bow Pose

1. To come into full Bow Pose, you will repeat Phase 2, however you will lift your thighs off the ground as you rise.

2. Once you have come up as high as you can, pause here and take a few long deep breaths.

3. To come out, unclasp the hands from the feet and lower down slowly.

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