Pose of the Month - Bow Pose


In dhanurasana or bow pose, the body mimics the archer’s bow drawn before an arrow is released. This heart opening pose reminds us that to have an open heart, we must first be balanced.  Longwave’s February theme—Anahata—reminds us that if we are not balanced in the heart, we cannot fully express ourselves with true compassion and kindness. Similarly, if the tension in dhanurasana is not balanced, the heart space cannot open fully and safely. Interested in learning more about heart opening?  Join Rebecca Warfield February 14 at 6:00pm-7:15pm for her Valentine’s Day class Love Struck

Step-By-Step Instructions:

1. Lie on your stomach with your arms extended down the side body.

2. Bend your knees, and bring your heels close to your seat.

3. Reach back and grab the tops of your feet (below the toes) or the ankles.  The knees should be no wider than hip-width.

4. Inhale, roll the shoulder blades down the back and lift your heels away from your seat by pressing your feet into your hands. Press so that the thighs, upper torso, and head lift off of the floor.

5. Keeping pressing the feet into the hands and the hands into the feet.  In the fullest expression of the posture, the knees and shoulders are aligned.

6. Keep your back muscles softened and low belly engaged.

7. Pull the tops of the shoulders away from your ears.

8. Set your gaze directly forward.

To modify or go deeper into the pose:

Modified Variation:Use a strap across the top of your feet, and hold on to the strap with your hands.

To Go Deeper: Bring thighs, inner calves, and feet together.

Cautions and Contraindications:

Practice caution if you have high or low blood pressure, migraines, insomnia, low back or neck injury.


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