Heart Opening
Bow Pose
dhanurasana
About the Pose
Bow Pose is a deep backbend that involves lying on the stomach, grabbing the ankles, and kicking back to lift the chest and thighs off the floor. It resembles an archer's bow and provides an intense stretch for the entire front of the body.
How to Practice
- Lie on your stomach. Bend your knees and reach back to grab the outsides of your ankles or feet.
- Keep your knees no wider than your hips.
- On an inhale, kick your feet into your hands and lift your chest and thighs off the floor.
- Try to lift higher with each inhale. Keep your shoulders rolled back and your chest open. Gaze forward.
Purpose & Benefits
- Strengthens Back: Fortifies all the muscles of the back.
- Deep Front Body Stretch: Stretches the abdomen, chest, shoulders, and quadriceps.
- Improves Posture: Counteracts slouching and opens the chest.
- Stimulates Organs: Massages the abdominal organs, improving digestion.