Dhanurasana (Bow Pose)

Bow pose (Dhanurasana) is a mainstay back bending pose, and a gentler, upside-down alternative to its sister asana, the Wheel (Urdhva Dhanurasana).

It is so-called because the arms resemble the string of a bow, pulled into place with the legs and body.

Bow pose is often practised - as in the Sivananda routine - before or after Cobra (Bhujangasana) or Locust (Salabhasana).

As in all these backbends, Dhanurasana is a wonderful for working the back muscles, and correcting poor posture born of too many hours at the computer.

Backbends are often approached stridently. Beware of working too hard and straining; be mindful of your body.

Pointers

It may help to practice a milder backbend such as Cobra first. Then, lie on your belly, exhale and bend the knees, making sure they are no wider than hip width apart.

On an inhale, lift the heels away from the buttocks and the thighs away from the mat. Your upper torso and head will lift.

Keep the shoulders and back soft, and the gaze forward and down. Breathing may feel constricted - stay with it, and enjoy the opening across the front of the body.

The focus of Bow pose is on the thighs, chest, shoulders, hip flexors (psoas), spine and groins. The front body is stretched and the abdominal organs stimulated.

Although this is a demanding asana, try to keep a softness to the body and breat. Working to only 50% or 60% of your capacity will maximise your chances of keeping a skilful, mindful approach.

Hold for up to 30 seconds. Release carefully - do not ping out of the pose! Beginners can hold for far less - be your own guide.

Remember to....

... modify the pose according to experience; beginners may struggle to lift their thighs off the mat, in which case, just take the ankles and work towards the feeling of the thighs lifting.

Alternatively, work with a strap looped around the ankles or work with one leg at a time (Half Bow Pose).

Those with lower back problems need to exercise care, and possibly avoid Dhanurasana until the muscles are stronger.

Yoga Abode authors the Pose of the Month guides published monthly in Natural Health Magazine. Read our other asana guides here.

Image shot at Yogaviva, East Anglia's leading yoga centre.