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Bow pose (Dhanurasana)
The Bow poses for everyone: beginners and advanced students
The Bow is one of the backward bending postures, which is stimulating, invigorating, expanding the
chest and encouraging inhalation. It raises your spirit and prepares you for action. This dynamic pose
works against the pull of gravity that is why it requires strength and energy.
Most beginning students may find this asana too difficult and discouraging, as they may not even begin
to lift up into the posture.
First let’s focus on the Easy Bow, which can be performed with enjoyment by anyone and at any level
of his or her flexibility.
Breathing:
Inhale - while lifting your body up
Exhale - while lowering yourself to relax
Deep and slow breathing while holding comfortably the asana
1) The Easy Bow
Step by step method:
1. Lying flat on your stomach with legs and feet together.
2. Bend the knees and grasp your ankles with your hands, relaxing your chin on the floor.
3. Now try to lift yourself into a bow by pushing only the feet backwards and at the same time
keeping your thighs and knees firmly on the ground.
4. The backward push of your feet is automatically raising your body up to your comfortable level,
allowing the back muscles to remain relaxed.
5. Hold the position as long as you feel comfortable with your arms straight.
6. Then slowly lower yourself releasing the legs and relax.
Note:
As you practice The Easy Bow, gradually you will strengthen the muscles and the knee joints enough to
come up further into the posture – The Bow.
The Bow poses for everyone: beginners and advanced students
The Bow is one of the backward bending postures, which is stimulating, invigorating, expanding the
chest and encouraging inhalation. It raises your spirit and prepares you for action. This dynamic pose
works against the pull of gravity that is why it requires strength and energy.
Most beginning students may find this asana too difficult and discouraging, as they may not even begin
to lift up into the posture.
First let’s focus on the Easy Bow, which can be performed with enjoyment by anyone and at any level
of his or her flexibility.
Breathing:
Inhale - while lifting your body up
Exhale - while lowering yourself to relax
Deep and slow breathing while holding comfortably the asana
1) The Easy Bow
Step by step method:
1. Lying flat on your stomach with legs and feet together.
2. Bend the knees and grasp your ankles with your hands, relaxing your chin on the floor.
3. Now try to lift yourself into a bow by pushing only the feet backwards and at the same time
keeping your thighs and knees firmly on the ground.
4. The backward push of your feet is automatically raising your body up to your comfortable level,
allowing the back muscles to remain relaxed.
5. Hold the position as long as you feel comfortable with your arms straight.
6. Then slowly lower yourself releasing the legs and relax.
Note:
As you practice The Easy Bow, gradually you will strengthen the muscles and the knee joints enough to
come up further into the posture – The Bow.