8 Bow
Dhanurasana

Bow combines the benefits of Cobra and Locust. In this pose, the muscles of the legs and back are activated to form the shape of a bow, while the arms are stretched passively like the string of a bow. Relax afterwards in Child’s pose for 8 breaths.

Benefits

PHYSICAL

• Tones the muscles of the back.

• Maintains the elasticity of the whole spine.

• Counteracts kyphosis – excessive curvature of the upper back.

• Strengthens the quadriceps muscles in the front of the thighs.

• Alleviates gastrointestinal disorders.

• Energizes digestion.

• Relieves constipation.

• Energizes the female reproductive system.

MENTAL

• Counteracts mental sluggishness and laziness.

Bow Beginner

1 Lie on your abdomen with both legs and arms stretched out. Bend your right leg and catch hold of your right ankle with your right hand.

2 With an inhalation, push your right leg up and lift your head. Hold for up to 5 breaths, then release on an exhalation. Repeat with the other leg. Relax for a few breaths on your front or in Child’s pose.

Bow Intermediate and Advanced

1 Lie on your abdomen with your knees apart. Bend your legs and catch hold of your ankles.

2 To come into the full pose, on an inhalation, push your feet up until your knees come as high off the mat as possible. Lift your head and contract your neck. Hold for 3–6 breaths, then exhale, release your feet, and lower your knees and forehead back to the mat.

COMMON FAULTS