Dhanurasana (pronounced: dahn-yoor-AH-suh-nuh) is one of those yoga poses that feels much different than it looks. At first glance it appears that it might take a monumental effort in lifting the chest off the floor and in arching the spine way back. But you’ll find that the true foundation of this posture is in the strength of the legs.

Practice bow pose to encourage opening the front of the thighs, hip flexors, abdomen, chest, shoulders and throat. When we allow ourselves to open the front of the body we build our self-confidence, courage and an open heart.

Steps:

1. Lie face down with legs together and arms at your sides. Bend your knees, reach your hands back, and grab both ankles.
2. Hold on to your ankles firmly as you begin to straighten your legs. You may only be able to straighten them a few inches – that’s okay. It’s the action of trying to straighten your legs that will lift your shoulders up off the floor, and maybe even your chest. Your knees will want to spread wide, but make sure to keep them close, about hip width apart.
3. Keep pressing, kicking back with the legs. This is where the power of the pose comes from. Let your shoulders relax and stretch back, allow the front of the chest to expand. Keep your neck in line with your spine.
4. Take a few deep breaths at the top of your bow pose and come out slowly when you’re ready.

Comments

If you experience any discomfort in the lower back when practicing bow pose, be very conscious of slightly tucking the tail bone under. Give yourself permission to back off the pose a little bit to allow your tail bone to tuck in. Part of the “practice” of yoga is in practicing ahimsa, or non-harming. This is especially true with our own bodies. Never hurt yourself trying to force a yoga posture that your body isn’t ready to do.