Shooting Bow Advanced

These variations will help you to improve your Forward Bend. Whenever you practice Shooting Bow, return to Forward Bend and then practice Inclined Plane as a counterpose.

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6Starting from Forward Bend Step 5, inhale and bend your right knee, pulling your right foot back and up as close to your right ear as possible. Keep your raised elbow as high as possible. After a few breaths, release your foot, then repeat on the opposite side. Return to Forward Bend Step 5, then practice Inclined Plane. Finally, relax in Corpse Pose.

Diagonal Shooting Bow Variation

Starting from Forward Bend Step 5, take your left arm on top of your right so each hand is holding the opposite foot. Inhale and pull your left foot toward your right ear. After a few breaths, release your leg, then repeat, crossing your arms the other way and pulling your right foot toward your left ear. Return to Forward Bend Step 5, then practice Inclined Plane (see p100). Finally, relax in Corpse Pose.

Straight Leg Shooting Bow Variation

Starting from Forward Bend Step 5, inhale and take your right leg straight up. Keep hold of the other foot. After a few breaths, release and repeat on the other side. Return to Forward Bend Step 5, then practice Inclined Plane. Finally, relax in Corpse Pose.

“Asanas give strength. Pranayama gives lightness of body. Meditation gives perception of the Self and leads to freedom or final beatitude.” Swami Sivananda