Bow Pose - Dhanurasana
Day 19 of the #wildloveadvent yoga challenge
Is this a firm favourite in my own personal practice? Being honest with you, the answer is nope! Why? Ive always found it difficult, from day one. I still practice it as I do notice the benefits of ironing out back pain and it helps me to keep the front of my body spacious. If we observe our day to day activities we are either always forward bending, hunching over, lifting, carrying or pulling things towards us. This has a HUGE effect on whole bodies strength and stabilitiy and if we are not doing things to strengthen the back and open the front, its only going to lead to more discomfort in the long term. This pose can be broken down into many layers so I hope you find something that suits! And like with all of the other poses we are exploring, the more you do, the better your connection to them. Ps, its okay if your not keen on this one either!
Start by lying on your belly with your legs extended hip-distance apart and your arms on the mat beside you, palms facing down.
Keep your hands on the mat while lifting your head and chest slightly off the mat, maintaining a slight chin tuck. (Eye gaze is on the mat). Roll your shoulders back and up.
Bend your knees and extend your hands back to hold the outside of your ankles. (Ensure to reach back with both hands simultaneously.) You can hold the inside or outside of your ankles (both actions have different rotations for the shoulder).
Press your thighs into the mat.
Keep your feet flexed and prevent your outer ankles from collapsing outwards. Push the soles of your feet towards the ceiling to activate your legs.
Keep your thighs on the mat as you push your shins towards the wall behind you to lift and open your chest. Roll your shoulders back once more to create space across the chest.
Lift your thighs off the mat, starting with your inner thighs.
Continue to push your shins back and away from your hands as you extend your sternum forward and up, balancing on your navel.
Raise your gaze slightly so that your neck curve aligns with the curve of your upper back.
Hold for 5–10 breaths. To exit the pose, bend your knees, lower your legs to the floor, and release your grip.
Benefits:
+Energizes and stimulates the adrenal glands,
+Reduces fatigue
+Supports immune system.
+Boosts metabolism
+Improves posture and counteracts the effects of sitting for extended periods of time.
+Stimulates abdominal organs and relieves constipation.
Tips and tricks:
+A prep pose or more suitable back bending posture for beginners can be Cobra pose.
+If you cannot reach your ankles, use a strap around them.
+You can elevate your thighs with a small folded blanket.
+You can always practice the pose with one knee bent, one leg straight, think of it as a half Bow pose!
✨ Take part in the 24 day advent challenge! Enjoy a pose a day that can help you find movement, presence and play. Join in any time and if you're sharing on socials be put in the prize draw for a gorgeous Yoga Design Lab mat, a self care gift box or tickets to a future event. Lets share the love for our practice and inspires others along the way.
Take a photo of your posture and share it on Facebook/Instagram with the tag @wildlove_yoga #wildloveadvent
All my love, V
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