Bow Pose, known as Dhanurasana in Sanskrit, is an energizing yoga posture that resembles a bow. It is a strengthening back bend and deep heart-opener that requires a lot of strength and flexibility in the spine and the legs.

Benefits & Muscle Focus

• Strengthens the entire back of the body, which can be helpful in improving posture and core function.
• Opens the chest and stretches the pectoralis major and anterior deltoids.
• Can aid in digestion with the pressure of the floor pressing on the digestive organs, as well as core muscles engaging.

Alignment

1. Start by laying flat on the mat with your belly down, arms by your sides, and legs extended out long behind you.
2. Bend both legs at the knee, pointing your feet up towards the sky. Open the arms out wide and point the thumbs down towards the mat as you reach back, grasping for both ankles.
3. Kick into the grip of your hands as your knees and chest begin to naturally lift. Stay active through the legs by engaging the quadriceps to kick into the hands.
4. Engage the spinal muscles to stay open through the chest, try to avoid shrugging your shoulders up towards your ears. Focus on elongating your neck by keeping the gaze forward and down; avoid looking up to protect the neck.
5. Modifications: opt for a one-legged version by reaching one hand back for the ankle and extending the opposite arm forward. Repeat on the other side.

Contraindications

• Pregnancy: This pose should not be done by those who are pregnant due to the belly being face down; alternate this pose with a bridge or wheel.
• Carpal Tunnel Syndrome: This pose may exacerbate wrist pain.
• Hip or shoulder injury: If you are avoiding deep hip or shoulder extensions, modify this pose or opt for a gentler alternative.
• Back injury: avoid this pose if you have severe back pain or other back conditions such as herniated discs.

Practice

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