Bow pose (Dhanurasana in Sanskrit) is a backbend asana that looks as the name suggests. When you achieve the full asana, the body is in the shape of a bow.
Bow pose strengthens the muscles of the back, increases strength in the upper body and helps to improve the posture. This pose increases flexibility in the spine and back muscles. This pose is beneficial for relieving stress and increasing circulation.
In bow pose, you will feel the chest expanded and energy down the spinal cord. This pose and other backbends are great for people who tend to hunch forward and need a counterbalance to the tension in the back and neck muscles.
To begin in bow pose, lie on your stomach on the yoga mat. The arms should be at your sides with the palms facing the ceiling. Inhale and bend the knees, bring the heels up toward the ceiling and then angled toward the top of the legs.
Reach back with the arms and grab the ankles with the hands. Lift the head and the chest and pull the ankles closer to the back of the head. The weight is balanced on the abdomen to reduce strain on the back and legs. Breathe and relax as you are experiencing this pose and increase the tilt of the head and bend in the back with the breath.
Don’t force or pull past your comfort level. Advanced students are sometimes able to bring the feet to the point where they are touching the back of the head, but don’t attempt to do this before you are ready. Breathe in this pose with slow breathes through the nose.
Stay in the pose for one minute to several minutes, depending on your individual level of fitness. Let go of the legs and hold for a moment before gradually dropping your legs and torso back onto the mat.