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How to do Bow Pose

Do This Pose to Increase Flexibility in Your Back

I thought it would be fitting to do a pose called Bow the day after Christmas. OK, so maybe this pose has nothing to do with ribbons or presents, and the bow instead is referring to a bow and arrow, but I thought it would be cute anyway. This pose is best done on an empty stomach, and really works on increasing flexibility in your spine. I also love how it gives you a great stretch in your chest and shoulders.


Sanskrit Name: Dhanurasana
English Translation: Bow Pose
  • Lie flat on your stomach, pressing your belly button into the ground.
  • Bend your knees and grab onto the outside edge of your right ankle, and then your left.
  • Once you have a firm hold of each ankle, try to keep your toes together, either pointing or flexing your feet. Now lift your feet up as high as you can, and shift your weight forward so that you're resting on your naval instead of on your pubic bone.
  • Hold for five deep breaths and then slowly lower and lie flat. Turn your head to one side and shake your hips from side to side to release your lower back.
  • Repeat again or relax in Child's Pose.
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SassAndBide SassAndBide 7 years
I'll have to try this.
SassAndBide SassAndBide 7 years
I'll have to try this.
Fitness Fitness 8 years
Great tip ElectroPopTart.
Fitness Fitness 8 years
Great tip ElectroPopTart.
ElectroPopTart ElectroPopTart 8 years
I love this pose. We did it in Birkram. I found that it helps with the pose if you REALLY intensify your gaze forwards right before going into it. It just fills with so much inner energy that you go into the pose with so much more control and strength. Also, really let your shoulders to back and really GO FOR IT! It's sooo worth it.
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