Bow Pose

Dhanurasana (Bow Pose), in Sanskrit dhanu means bow.

In this position, you are stretched like a bow. You stretch the entire front of the body. Dynamic movements allow the body to get used to a certain position gently and naturally.

How to do it (step-by-step)

1. Lie on your stomach, with your chin on the mat, and with your hands next to your body. Inhale and bend your knees, pulling your heels as close to your buttocks as possible. Then, grasp the ankles with your hands. Make sure your knees are not wider than your hips and, keep that width while holding the position.

2. With a deep and strong breath, pull both legs raising the knees and thighs as far as possible from the ground. At the same time as the legs, raise your head and chest.

3. Pull in the lower abdomen, open the chest while lifting and bend the head as far back as possible. The ribs and pelvis are above the ground, only the abdomen is in contact with the ground, and it carries the weight of the body.

4 Stay in the pose for about 30 seconds, and then, with the exhale, release the ankles, stretch the legs and lower them to the ground, as well as the chest and head.

Repeat these movements a few more times.

Benefits

Physical benefits from Dhanurasana: stretches the entire front of the body, ankles, thighs, groin, chest, and neck; strengthens the back muscles; improves posture; stimulates the organs of the abdomen and neck.

Mental benefits from Dhanurasana: helps against fatigue and anxiety.

You should avoid this pose if you have: high or low blood pressure; migraine; insomnia; serious injuries to the lower back and neck; if you are pregnant.

Regular practice of this pose affects the Manipura (Solar Plexus) Chakra.