Bow~ Dhanurasana

During yoga practice our bodies take on many shapes; these shapes are often reflected in the Western names given to yoga poses. In Dhanurasana or Bow Pose, the body takes the shape of a drawn bow, the trunk and thighs represent the bow, and the arms and lower legs represent the tightly drawn string.

In this pose the body creates a closed circuit for the flow of prana through the body. This is a very active backbending pose; a deep stretch for the thighs, upper chest, abdominals, arms, feet and ankles. In this pose, especially at the beginner level, it is important to remember that the thigh muscles do the greater portion of the work, not the knee joints or back muscles. It is the quadraceps that engage to provide the lift of this pose. Dhanurasana not only stretches and strengthens the muscles of the legs, chest and arms, it also provides a massage of the internal organs which will invigorate your entire body and mind. As you progress into the pose you will learn to engage the back muscles more deeply, and listen to your body signals - it takes time to achieve an advanced level of the Bow - start slowly, and as always, move at your own pace and resist the ego's urge to push the body further than its natural range of movement.

Type: Backbend

Benefits: stretches the spine, front of the hips. lengthens and strengthens the calves, ankles, feet and thighs, opens the chest and throat, lengthens and tones arm muscles, improves digestion, reduces stress and anxiety.

Drishti: to begin the pose, focus on the floor under your nose, as you engage into the lift of the pose, direct your gaze forward

Technique: begin lying flat on your belly, rest your chin on the floor; inhale and reach your arms behind you, bend your knees and clasp the feet, ankles or calves (depending on your flexibility); be mindful that you do not strain your neck back too far - keep your focus straight forward; inhale and engage the thigh muscles and the hip muscles to lift the legs; pressing the feet into the hands; bring your shoulderblades down your back and open your chest, lifting the torso and gazing forward; exhale and release the knees, thighs, hips and torso, come down onto your belly and take a rest

Modifications: if you have limited flexibility in your hips, knees and thighs, simply reach your arms behind you to clasp your feet or ankles and remain there; exhale and release, if you cannot reach your feet, keep your legs extended back and extend your arms down your sides; inhale and gently lift your legs and torso; exhale and release back to the floor: for an advanced modification bring your feet closer to your head, deeply engaging the back muscles; exhale and release to the floor and take a rest

Counterposes: lying flat in your belly, Child's Pose, Downward Dog

Contraindications: if you have any neck pain keep your gaze to the floor, avoid this pose if you have any knee injury, back injury or if you are pregnant.

Dhanurasana is featured in Yoga For Better Sleep, Easy Groundwork, and Sivananda Flow.