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Dhanurasana - Bow pose

Bow pose – Dhanurasana

We live in a forward bending society. Simple look at the way we sit behind our desk and how we sit when we are on our mobile phone or tablet. Bending backwards is something we don’t often do ‘by nature’. That’s the reason our spine becomes inflexible. Dhanurasana – Bow pose is a good pose to bring the flexibility back in the spine again.

To get into Dhanurasana – Bow pose

  • Lay down on the floor, face down
  • Bend your knees, stretch your arms backwards and grab one ankle first and then the other one
  • Breathe out and raise your knees from the floor. The knees shouldn’t touch. At the same time lift your chest from the floor as well
  • Lift your head up en bring it back as far as possible. Try to carry your weight on your belly, floating your ribs and your pelvis in the air
  • Stay in the pose for 20 seconds up until a minute
  • Breath out and slowly lay down straight on the floor again

Benefits of Dhanurasana – Bow pose

  • Makes the spine flexible
  • Strengthens the abdominal organs
  • Prevents hernia
  • Stretches the front of the body, ankles, thighs and groins, abdomen, chest and throat and psoas
  • Strengthens the back muscles


Source: Iyengar – Light on Yoga / Key muscles of Yoga – Ray Long / Ashtanga – David Swenson / Asana Pranayama Mudra Bandha – Swami Satyananda Saraswati
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