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Bow Pose Yoga

Bow Pose Yoga

The Bow Pose (Yoga) is also called Dhanurasana and has many benefits to offer, on top of the obvious one: improved flexibility. For example, when you practice this position, the liver and abdomen are massaged, which helps digestion. The secretions of the pancreas and adrenal glands get balanced.

The bow pose also helps decrease the amount of fat that tends to accumulate around the waist.

Benefits of the Bow Pose in Yoga

Specialists also believe that the bow pose helps alleviate gastrointestinal disorders, dyspepsia, sluggishness of the liver and chronic constipation.

On top of all those benefits, this asana is recommended for people with diabetes, menstrual disorders, incontinence and colitis.

Because it improves blood flow and helps realign the spinal cord, it can also relieve asthma and improve breathing.

Bow Pose Yoga - Illustrated

Bow Pose Yoga

You shouldn't attempt this position with a full stomach. Allow yourself at least 3 hours after your meal. It may also stimulate the sympathetic nervous system, so it is best not to practice it just before going to bed.

You should always check with your doctor before beginning a new exercise regime, including yoga. Are you ready to give it a try? First, you need to have a flat and comfortable surface to work on, such as a yoga mat.

Bow Pose Yoga: Instructions

  • 3. Try to keep your arms straight, head back and legs tensed. Your legs are the only body parts that are contracted. It's important to keep your back and arms relaxed.

    Your abdomen should be supporting your entire body. Breathe slowly and let your body rock with the breath (very small rocking).
  • 4. Hold the position as long as possible (or until it gets really uncomfortable), then slowly relax your leg muscles and lower your body back onto the mat. Exhale as you let go.
  • 5. Repeat.
Note: If this pose is too difficult, you can use a yoga belt and wrap it around your ankles until your flexibility improves enough to allow your hands to reach your ankles.

For poses other than the bow pose yoga, check out this yoga for meditation and relaxation page.

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