Dhanurasana – Bow Pose

Best of both worlds; stretches the front while strengthening the back. 

A 360° overview of… Bow Pose (Dhanurasana) With Dr Kiki Morriss |  Pocketmags.com

Image source: Google search – https://pocketmags.com/us/om-yoga-uk-magazine/may-2019/articles/558458/a-360-overview-of-bow-pose-dhanurasana-with-dr-kiki-morriss

How to do Dhanurasana (Bow Pose)

  1. Lie on your stomach with your feet hip-width apart and your arms by the side of your body.
  2. Flexed the knees, rotate shoulder and extend both arms to grip flexed ankle
  3. Breathing in, lift your chest off the ground and pull your legs up and back
  4. Hold for 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground. Release ankles.

Key Muscles 

Stretches the Front – Eccentric Contraction  Strengthen the back, Engaging Concentric contraction allowing to grip ankles 
  • Pectoralis Major  (Chest)
  • Anterior Deltoid (Front shoulder)
  • Rectus Abdominus (Abdominals)
  • Iliopsoas (Hip flexors)
  • Quadriceps femoris (Quads)
  • Posterior Deltoids (back of shoulder)
  • Trapezius (Upper back)
  • Latissimus Dorsi (Lower back)
  • Gluteal Muscles (Glutes)
  • Bicep Femoris, Semitendinosus, Semimembranosus (Hamstrings)

Other than giving us a good stretch while improving our posture, holding in this pose on our abdomen also provides positive pressure to improve to our digestive, eliminative and reproductive organs.

The more i read into this pose the more I love it, and now we know why yoga instructors are always getting us to kick higher and further!