Bow pose, or dhanurasana, is a backward-bending pose performed on your stomach. Your legs are bent with your arms stretched behind you, grabbing your ankles. The pose gets its name because it looks like an archer's bow, the legs and the body representing the body of the bow and the arms are the string. This pose is a great antidote to sitting at a desk all day. As with any new exercise program, consult your doctor before starting.
Improves Posture
Bow pose requires strength and flexibility and with regular practice the muscles of your back will become stronger. With stronger back muscles, your body is better able to hold your spine with proper posture. In addition, this pose stretches the entire front of the body including the ankles, thighs, groins, abdomen, chest, throat and hip flexors. Flexibility in the front part of the body will also assist you in improving your posture.
Stimulates Organs
The position of your body in bow pose opens the abdominal area and thus the abdominal organs, encouraging proper function. Also, because you are on your stomach in this pose, these organs also experience a massaging effect. Your kidneys, located at the back of your body near the base of the rib cage, are compressed and also experience a massaging effect. Once you are out of the pose and resting, your organs are given a fresh and renewed blood supply.
Energizing
Yoga instructor and author of several yoga-related books Judith Lasater, Ph.D., P.T., says bow pose offers energizing effects. Any back-bending position opens your chest and allows your lungs to breathe deeper. This can translate into additional energy after you have completed your yoga practice.
Cautions
While bow pose has many benefits, it is best to avoid practice of this pose if you experience high or low blood pressure, migraines, insomnia or serious lower back or neck injury. Do not practice this pose in your first trimester of pregnancy. Speak with your instructor if you have diagnosed disc disease, spondylolysis or spondylolistheses. You can perform cobra pose instead, or ask your instructor to assist you in the pose.
References
- "Yoga Journal": Bow Pose
- "30 Essential Yoga Poses"; Judith Lasater, Ph.D., P.T.; 2003
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