Dhanurasana | Boog Houding | Bow Pose

  • Opens chest, shoulders and hips

  • Stretches quadriceps

  • Back bend

  • Strengthens upper back

 

Contra-indications
  • Shoulder injuries

  • Knee injuries

  • Back injuries

  • Neck injuries

GETTING INTO THE POSE
  • From a lying position on your stomach with the arms at your sides, bring the sitting bones slightly towards the back of the knees so that space is created in your lower back, your bandhas become active and your pubic bone presses slightly into the mat.

  • Bend the knees and bring the feet towards the buttocks. Grab the ankles and flex the feet.

  • Bring the shoulders away from the ears and the shoulder blades together.

  • On an inhale: Push the feet into the hands as you bring your sternum up and forward so that your legs and chest come off the mat.

  • Slightly straighten the knees to deepen the pose.

  • Keep knees and feet hip-width apart.

  • Gaze is forward or diagonally upwards.

BREATH
  • Aim for abdominal breathing, creating a slight swing back and forth.

 

- Or -

 

  • Try to minimize the swing by aiming to breathe towards the already open chest.

GETTING OUT OF THE POSE
  • Exhale: lie down again and bring the feet back towards the buttocks.

  • Release the hands and come back to a lying position on your stomach.

PREPARATORY POSES
SUBSEQUENT POSES
REPLACEMENT POSES
  • Crocodile pose

  • Bhujangasana | Cobra pose

  • Salambhasana | Locust pose

  • Setu Bandhasana | Bridge pose