Bow Pose
the 12 Basic asanas
Bow Pose: An energizing backbend that supports spinal flexibility and digestion.
Bow Pose, or Dhanurasana, is a classical yoga posture that gives a full backward bend to the body. In this pose, the body takes the shape of a bow: the legs and spine form the bow itself, while the arms stretch like the bow string.
Bow combines the benefits of Cobra and Locust. It tones the muscles of the legs and back, opens the front of the body, and helps keep the spine strong and elastic.
After practising Bow, relax in Child’s Pose for 8 breaths.
Tones the muscles of the back
Maintains the elasticity of the whole spine
Counteracts kyphosis, or excessive curvature of the upper back
Strengthens the quadriceps muscles in the front of the thighs
Supports digestion
Relieves constipation
Energizes the female reproductive system
Counteracts mental sluggishness and laziness
Lie on your abdomen with both legs and arms stretched out. Bend your right leg and catch hold of your right ankle with your right hand.
With an inhalation, push your right leg up and lift your head. Hold for up to 5 breaths, then release on an exhalation. Repeat with the other leg.
Lie on your abdomen with your knees apart. Bend your legs and catch hold of your ankles.
To come into the full pose, on an inhalation, push your feet up until your knees come as high off the mat as possible. Lift your head and contract your neck. Hold for 3–6 breaths, then exhale, release your feet, and lower your knees and forehead back to the mat.
Bow variations like the one below bring complete flexibility to the shoulder joints, but require flexible hip and chest muscles.
Lie on your abdomen with your knees apart. Bend your legs and catch hold of your ankles.
To come into the full pose, on an inhalation, push your feet up until your knees come as high off the mat as possible. Lift your head and contract your neck. Hold for 3–6 breaths, then exhale, release your feet, and lower your knees and forehead back to the mat.
With a strong inhalation, strongly contract your neck and your upper back muscles. Lift your head and chest as high as you can. This creates a backwards rocking motion, shifting your weight from your abdomen to your thighs.
With a strong exhalation, use your arms and shoulders to pull your body forwards, moving your weight onto your abdomen and chest. Rock forwards and back 3-6 times, then exhale, release your feet, and lower your knees and forehead back to the mat.
After practising, stretch back into Child's Pose to relax.
Swami Vishnudevananda
Sivananda Yoga Centres
