1. Shoot the Bow
The shooting bow in yoga gets its name from the form your body takes during this pose. You see the best results if you can imagine that you are an archer steadily pulling back on a bow to hit the target in front of you. To hit their targets, archers must remain steady, and this visualization will steady you physically and emotionally, creating the calm you need to hold the pose and derive benefits from it. .
2. Conform Like a Bow and Arrow
To execute the pose, sit on the floor with your legs together and straight in front of you. Imagine you must balance a fragile dish on your head; this helps to keep your back and head straight and your shoulders level. Put the palms of your hands on top of your thighs and take a deep breath. Exhale and grab the big toe of your right foot with your right forefinger. Hold your left foot with your left hand. Take another deep breath while pulling your right foot towards your right ear. Keep your back straight and hold this pose until you need to let the breath out. Exhale, and then repeat on the opposite side.
3. Hold It to Feel It
Hold your shooting bow pose at least 30 seconds once your toe approaches your ear. Don't think about the time passing. Instead, focus on calming thoughts. It's possible to hold this pose for several minutes at a time, but it takes quite a bit of practice to get there.
4. Change Up
One variation to the standard shooting bow pose involves a simple switch of the arm. Use your right hand to grab your left foot and pull your left foot towards your left ear, or vice versa. This is a great exercise to work different muscles in your body, and it also helps the right and left sides of your brain to work together.
5. Reap the Benefits
Yoga is known for building long, lean muscles, but there are many more benefits to the shooting bow pose. It revitalizes the muscles and joints in your hands, legs, neck and spine. It also tones your chest and abdominal area, and expands your chest for increased air capacity. The shooting bow pose also provides cough relief for patients with asthma and tuberculosis. This yoga pose can help to relieve loin pain, indigestion, constipation, tonsillitis, leg pain, ovary disorders, abdominal pain and irregular menstrual cycles.
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