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Bow (Dhanurasan)
Throughout these lessons I refer to bending and stretching. Of course, every bend involves a
stretch. However, I call an asana like the Plow, where the body curves forward, a bend. A pose
in which the spine arches backward is a stretch. The Bow is a stretching asana.
Lie face down on your mat and relax. When you are ready, bend your legs at the knees so that
you can grasp your ankles with your hands as shown. Now pull your ankles toward your head,
allowing your body to arch into the shape of a bow. Inhale as you do this; hold the position for a
few seconds, and then exhale as you lower your extremities back to the mat.
Throughout these lessons I refer to bending and stretching. Of course, every bend involves a
stretch. However, I call an asana like the Plow, where the body curves forward, a bend. A pose
in which the spine arches backward is a stretch. The Bow is a stretching asana.
Lie face down on your mat and relax. When you are ready, bend your legs at the knees so that
you can grasp your ankles with your hands as shown. Now pull your ankles toward your head,
allowing your body to arch into the shape of a bow. Inhale as you do this; hold the position for a
few seconds, and then exhale as you lower your extremities back to the mat.
| Bow |
Gradually increase to four repetitions. Hold each stretch as long as it is comfortable.
In every asana, some of the muscles, joints and ligaments will be under a strain. However, in each
exercise, remember to let all of the other parts of your body relax as much as possible during the
asana. This will allow you to bend or stretch more completely, with consequent greater benefits.
Always be gentle and careful, and progress on a gradient.
In every asana, some of the muscles, joints and ligaments will be under a strain. However, in each
exercise, remember to let all of the other parts of your body relax as much as possible during the
asana. This will allow you to bend or stretch more completely, with consequent greater benefits.
Always be gentle and careful, and progress on a gradient.
A variation to the Bow is to push your feet toward the floor on either side of your thighs. This
will stretch your thighs.
When you are done with the Bow asana, lie on your back and relax.
will stretch your thighs.
When you are done with the Bow asana, lie on your back and relax.
| Yoga for Carnivores by Jay Dyck |