Yoga Series – #2 – Bow Pose

 

BOW POSE

Sanskrit Name: Dhanurasana
Pronunciation: don-your-AHS-anna
dhanu = bow

Good for: Chest opening

Directions

1. Begin this pose by lying face down on your mat with your arms at your sides.

2. Bend both knees, trying to reach your heels to your gluts.

3. Reach back with your arms, holding firmly to both ankles.

4. Take a deep breath in, and on the way out push your feet away from your gluts (as if trying to straighten your legs) while lifting your thighs off the floor.  Because your hands are holding your ankles, your chest will also rise.  Knees should be no more than hip width apart.

5. Be sure to keep your shoulders down (away from your ears), your back relaxed, and your gaze forward.

6. Hold this pose for 20 – 30 seconds.