Benefits of Bow Pose (Dhanurasana)

Bow Pose is considered an intermediate yoga backbend that opens the chest and the front of the body. If you spend your day hunched over a computer you know how good it feels to stretch your arms and lift your chest. Bending backward is a great way to regain balance after hunching forward! Named after an archer's bow, the Sanskrit word Bow Pose (Dhanurasana) comes from two words: "Dhanu" meaning "bow" and "Asana" meaning "pose." Bow pose offers some amazing benefits to the body (as seen in the picture above).
 
Instructions

1. Begin by lying on your stomach with your chin on your mat and your hands resting at your sides.
2. On an exhalation, bend your knees. Bring your heels as close as you can to your buttocks, keeping your knees hip-distance apart.
3. Reach back with both hands and hold onto your outer ankles.
4. On an inhalation, lift your heels up toward the ceiling, drawing your thighs up and off the mat. Your head, chest, and upper torso will also lift off the mat. Draw your tailbone down firmly into the floor, while you simultaneously lift your heels and thighs even higher. Lift your chest and press your shoulder blades firmly into your upper back. Draw your shoulders away from your ears.
5. Gaze forward and breathe softly. Your breath will become shallow, but do not hold your breath.
6. Hold for up to 30 seconds. To release, exhale and gently lower your thighs to the mat. Slowly release your legs and feet to the floor.

Modifications & Variations

• Bow Pose can be a great way to regain balance and strength after a day of slouching forward. Modify the pose as needed, and ease up if you feel any pinching in your back or neck.
• If you can't hold onto your ankles, use a yoga strap. Wrap the strap around the front of your ankles before coming into the pose. Hold onto the strap when you are in the pose with your arms fully extended.
• For more of a challenge, practice this pose with your thighs, calves, and inner feet pressed together.

Useful tips

• Place a blanket beneath your hip bones for extra padding, if needed.
• Hold onto your ankles, not the tops of your feet. This will help to prevent ankle, knee, and other leg injuries.
• Keep your knees hip-width or closer together for the duration of the pose. Do not let your knees splay wider than your hips; doing so can compress and compromise your low back.
• Evenly distribute the backbend across your upper, middle, and lower back.
• Keep breathing throughout the pose. Do not hold your breath!

 
*Remember to always practice yoga within your own means! Poses don't have to "look" perfect; focus more on how it feels in YOUR body.