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
Salambhasana | Locust pose
Bhujangasana | Cobra pose
Urdhva Mukha Svanasana | Upward facing dog pose
Setu Bandhasana | bridge pose
Virasana | Hero pose
Virabhadrasana I | Warrior I pose
SUBSEQUENT POSES
Natarajasana | King of the Dance pose
Ustrasana | Camel pose
REPLACEMENT POSES
Crocodile pose
Bhujangasana | Cobra pose
Salambhasana | Locust pose
Setu Bandhasana | Bridge pose