bow / dhanurasana

Bow pose strengthens the core body and opens the chest. Bow stimulates the endocrine, nervous, circulatory, respiratory and reproductive systems.

Lie on your belly, with the chin on the floor, arms along side your body and legs together.

Bend both knees and reach the hands back to hold onto the feet or ankles.

Inhale and kick the legs into the arms to lift the legs, head and chest off of the floor.

Keep the neck in line with the spine and relax the shoulders down from the spine. Lightly press the knees together, keeping them from splaying out to the sides.

Breathe and hold for 2-6 breaths, trying not to rock excessively on the belly as you breathe.

To release: exhale and slowly lower the chest, head and thighs to the floor. Release the arms and legs down to the floor. Turn the head to one side and rest.

If you cannot reach both feet with the hands either wrap a yoga strap around the ankles and hold on with both hands or practice half bow pose.

Recent or chronic injury to the knees, hips, arms or shoulders, pregnancy and recent abdominal surgery.

cobra, locust, boat, croccodile, side bow.

Ahimsa, the yogic practice of non violence must be adhered to when engaging in the practice of hatha yoga. Respect your body's limitations and inner wisdom, if something feels wrong or dangerous, please do not do it.

Please consult your health care practitioner before starting a yoga, pranayama or other exercise program.