Bow / Half Bow Pose / Dhanurasana
Bow Pose, or Dhanurasana (DAHN-yoor-AHS-uh-nuh) in Sanskrit, is a backbending posture that primarily strengthens the back side of the body and stretches the front side. This stimulating pose helps create better back flexibility, leading to improved posture.
To come into Bow Pose:
1. Lie on your stomach, legs and feet a few inches apart, and arms at your sides, palms up.
2. Keeping your knees hip-distance apart, Gently bend your knees and bring your heels as close as you can to your glutes.
3. Reach back with both hands and grab onto your outer ankles.
4. Engaging your abdominal muscles, lift your heels towards the ceiling while pushing the ankles against your hands and pulling in with your arms. You’ll feel the thighs, chest, and head lift off the floor.
5. Press your shoulder blades into your upper back to keep your shoulders away from your ears and the chest lifted and open.
6. Gaze straight ahead to keep neck in line with the spine, and breathe gently since deep breaths are difficult in this posture.
7. On an exhale, slowly release the ankles and gently lower your body to the mat.
Safety tips: To protect the lower back, ensure that the knees stay hip-width apart or closer during the pose rather than splaying outward.
Half Bow Pose, or Ardha Dhanurasana (ARE-dah don-your-AHS-anna) in Sanskrit, improves spinal health as it strengthens the back muscles in addition to the core. Like all backbends, it is an energizing and stimulating posture, as well as an effective chest and shoulder-opener to stimulate the respiratory system.
To perform the pose:
1. Lie on your stomach, legs a few inches apart, and arms extended in front of you with palms facing down.
2. Bend the right knee and reach back with the right hand back to grasp the outer edge of the ankle.
3. Push the right foot away from the body while using the hand to apply resistance against it. You’ll feel the right leg, head, and chest lift off the floor.
4. Keep the neck in line with the spine and keep your torso squared to the front of your mat
5. Keep the left leg extended, and press into the top of the foot and left forearm to provide support, or advance the pose by lifting the left arm and leg and keeping them parallel to the floor.
6. Slowly release the right ankle, and lower the body back to the floor.
7. Repeat on other side.
Safety tips: Using a yoga strap around the ankle can alleviate strain on the back and shoulder.