Week 29 - Bow Posture 

Bow posture is a reasonably strong back bend and works to open up the entire front of the body including the shoulders and the hips and conversely builds strength in the back which has to work hard to keep you rising up in the posture. 

It is called Bow posture because it looks like an archer’s bow, with the torso and the legs representing the body of the bow and the arms are the string! 

Start lying on your front with the hands down the side of the body and the palms facing upwards. 

Bend the knees and bring the heels close to the buttocks, reach back with the hands and take hold of the ankles or the tops of the feet. 

Keep the knees only as wide as your hips for the whole pose. 

Inhale and press your feet or ankles into the palms of your hands creating traction,  lift your heels away from the buttocks and work deeper to raise the thighs off the floor.  At the same time raise the head and the chest. 

As your legs rise higher, press your shoulder blades inwards towards your back, opening the heart. 

Try to keep the tops of the shoulders down and away from the ears. 

Breathing can feel difficult with the tummy pressed to the floor but do not hold your breath. 

Hold the posture for 3-5 breaths. 

To come out gently lower the body down and release the feet back to the floor. 

Come to rest for a few moments in crocodile pose with the head pillowed on the arms and the big toes pointing inwards and the heels dropping out to the side. 

Posture - Bow Posture 

Sanskrit name - Dhanurasana 

Benefits

*Stretches the whole front of the body, ankles, thighs and the deep hip flexors. 

*Opens the shoulder joints. 

*Strengthens back muscles and can help with back ache. 

*Massages the abdominal organs to aid digestion. 

*Opens the heart and can help with people suffering from anxiety and fatigue. 

*Improves overall spinal posture. 

Avoid if:

You have high or very low blood pressure, migraine, insomnia or a serious lower back or neck injury. 

Beginners Tip:

It can be hard to lift the thighs at first you can practice by practicing with a rolled blanket under the thighs to begin.