Dhanurasana (don-your-AHS-anna)
Remember all those years your mom told you to stand up straight and you didn’t listen? Have no fear, bow pose is here.
Dhanurasana provides an intense stretch in the shoulders and strengthens the back to open the chest and counter all the slouching of everyday life.
Begin by resting on your belly with legs hip-width apart. Bend your knees and bring the feet as close to the glutes as possible. Grab the outside of the ankles with the hands. (If this is accessible and comfortable, try grabbing the inside of the ankles for the second set.)
Inhale, kicking the feet away from the body to bring the thighs and chest off of the ground. Breathe. Your shoulders should come away from the ears by drawing the shoulder blades onto the back. Find ease in the effort of the back muscles.
Hold for 20-30 seconds, remembering to breathe the entire duration of the posture. Keep the knees hip-width apart. If you should feel any pressure in your lower back, come out of the pose. Exhale as you slowly release back down to the floor.
Repeat two more times. Follow the pose with child’s pose to flex the spine in the opposite direction.
Contraindications
Anyone with back or neck concerns should consult their physician before performing bow pose.
Beginner’s Tip
If you find it challenging to lift your knees off the ground, try rolling a blanket and placing it under the thighs before doing the pose.
Modification
If you can’t reach your ankles, no problem. Grab a strap or tie and place around the front of the ankles. Hold either end in each hand. Continue the pose as originally described.
Mom also may have advised a good night’s rest. In order to comply, be sure not to practice bow pose later in the evening as this invigorating pose may interrupt your ability to sleep.