Dhanuransana (Bow pose)

     The full pose makes a nice, strong backbend for those with flexible backs. It is a good idea to work up to Dhanurasana gradually, first trying a 'half' pose, then the beginning part of the full pose (Easy Full Bow below), and finally try the full pose with thighs lifted off the ground. While many renditions of this pose show the head drawn back with eyes looking toward the ceiling, this can torque the neck. More natural, gentle neck positions will be described in this section. Besides being a solid backbend that strengthes the spine, this pose helps open the chest, throat, and shoulders, it increases circulation to the abdomen, and strenghtens lungs, and increases stamina overall.

How to:

1) Half Bow - Starting in Makarasana (crocodile) with both arms stretched out on the floor, forehead on mat. Lift right foot and calf so that calf is perpendicular to the floor. Reach back with right hand and grab the outside of the right foot or ankle. Keeping the left arm and leg on the floor, gently lift the forehead and upper chest off the floor. Look at a point on the floor about 12 inches in front of you. Breathe steadily and hold for 20-30 seconds or about 5 breaths. Repeat on the opposite side.

2) Easy Full Bow - Again, starting in Makarasana, lift both feet and calves so that calves are perpendicular to the floor. Reach back with both hands and grab outside of ankles or feet. Keeping the thighs on the ground, lift the forehead and upper chest up. Look at a point on the floor 12 inches on the floor in front of you. Breathe steadily. holding 20-30 seconds or about 5 breaths.

3) Full Full Bow - Start the same as for Easy Full Bow, grasping outside of ankles or feet, simultaneously lift the forehead, chest (as high as is comfortable) and thighs off the floor. Pull up and back with the hands and feet to create a bow-like shape with the body. If your back is very flexible, then only the solar plexis will be resting on the floor. Feel the body move up and down with the inhalation and exhalation. If you are comfortable in the pose, practice rolling gently front to back on the solar plexis.