bow
dhanurasana
Bow pose strengthens the core body and opens
the chest.
Bow stimulates the endocrine, nervous,
circulatory, respiratory and reproductive systems.
Lie
on your belly, with the chin on the floor, arms along side your body and
legs together.
Bend both knees and reach the hands back to
hold onto the feet or ankles.
Inhale and kick the legs into the arms to lift
the legs, head and chest off of the floor.
Keep the neck in line with the spine and relax
the shoulders down from the spine.
Lightly press the knees together, keeping
them from splaying out to the sides.
Breathe and hold for 2-6 breaths, trying not
to rock excessively on the belly as you breathe.
To release: exhale and slowly lower the
chest, head and thighs to the floor. Release the arms and legs down to the
floor.
Turn the head to one side and rest
If you cannot reach both feet with the hands
either wrap a yoga strap around the ankles and hold on with both hands or
practice half bow pose.