Dhanurasana, or the bow pose, is a very challenging backbend, but it’s worth doing, because it strengthens the entire spine, the legs, and the hip flexors, especially if you have a predominantly sitting or standing job that puts pressure on both. The pose opens the shoulders and chest and stimulates digestion in the internal organs. It is like a bow, because the string (your arms) does not change in length, but building flexibility in the rest of your body is the challenge. Do avoid it if you have lower back or neck pain, are pregnant or are recovering from a surgery. Here are a few other exercises to practise in order to reach the final position.
SETUBANDHASANA (BRIDGE POSE)
Lie down with palms close to the body and feet hip-distance apart. Bend knees so your ankles form a 90-degree angle with the ground.
Inhale, press the feet on the floor. Contract the inner thighs and lift hips off the floor.
Exhale; keep the palms on the floor or slide the hands under the hips and clasp the hands together to interlock the palms.
Hold the pose, breathing deeply for 30 to 50 seconds and working on engaging the thighs and lifting the chest higher off the floor, so that the chest touches the chin and the shoulders squeeze towards each other.
Benefits- This pose will strengthen the legs and open the shoulders and stabilise them for the advanced pose
SALABHASANA (LOCUST POSE)
Lie down on the belly, forehead on the floor. Bring the legs together.
Inhale; lift the shoulders up towards the ears and roll them backwards to interlock the palms behind the lower back.
Exhale; lift the upper body and the legs off the floor. Lift the interlocked hands away from the lower back and stretch the shoulders gently squeezing them towards each other and away from the ears.
Hold the pose, breathing the deeply, contracting the inner thighs and the feet together. Now work on lifting the legs higher and the shoulders towards each other, lifting the chest higher off the floor.
Exhale; bring the chest and legs down and relax.
EKAPADA DHANURASANA (ONE-LEGGED BOW POSE)
Lie down on the belly with palms facing upwards and close to the body, forehead on the floor and the feet hip-distance apart.
Inhale; lift the chest off the floor, squeezing the shoulders blades together towards each other.
Exhale; lift the right leg off the floor and bend from the knee. Push arms overhead so they reach the right foot. Grab the foot with both hands. Press the left leg down towards the floor. If you can’t grab the foot, use a strap. Place it around the ankle and hold the strap with both the hands.
As you hold the pose, breathe deeply. Intensify the pose by lifting the right thigh off the floor and lifting the chest up and back.
Breathe deeply, holding for 30 to 50 seconds. Release the pose. Relax the right leg and repeat the same on the left leg.
DANURASANA BOW POSE
Lie down on the belly with palms facing upwards and close to the body, forehead on the floor and the feet hip-distance apart.
Inhale; lift the chest off the floor, squeezing the shoulders blades together towards each other.
Exhale; lift legs off the floor, bending from the knee. Push arms overhead so they reach the feet. Grab feet with both hands. Use a strap if need be. Place it around the ankle and hold the strap with both the hands. Pull and lift the ankles up and the away from the hips, lifting the thighs and knees off the ground.
Hold the pose, breathing deeply and working gradually on the lift of the chest and the thighs.
Release the pose and move back to child pose to relax.
Seema Sondhi discovered yoga when she suffered three lumbar slipped discs and was advised complete bed rest. Over the last 18 years, she has trained and been certified from the International Sivananda Yoga Vedanta Centre and Matthew Sweeney. She has also written six books on the subject.
