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Yoga Exercise - Bow Yoga Pose (Dhanurasana)

This exercise expands the chest, mobilizes the entire spinal column, and can be a welcome change to the usual movement of your body. The Bow Pose is a good exercise to improve posture and strengthen the back muscles.

STEP 1: Lie on your stomach, arms on your sides, and palms facing upward.

STEP 2: Bend your knees. Bring your heels near your buttocks.

STEP 3: Reach back with your arms and grasp your ankles. Let your weight rest on your stomach and not on your pelvis.

STEP 4: Raise your knees further by pulling your ankles with your hands.

Continue breathing regularly and try to increase the stretching in the chest and the backward bend for a relaxed body and mind.

If you like you can end this exercise by letting go of your legs without letting them move towards the floor and building up some extra strength by "floating" over your Yoga Mat.


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Article Comments
Tuesday 27th October 2009 at 5:00:06 AM  

How long should be done this in everyday practice?

Monday 26th July 2010 at 6:48:43 PM  

Regular practice will relieve lower back pain and release tension and strain in the upper back and neck area.

Monday 14th February 2011 at 12:05:39 PM  

nice pics nad short and easy explanation..but some extra informations like the biomechanical principle involved nd spiritual,physiological benefits would make it more better ...

Tuesday 26th July 2011 at 6:37:48 AM  

Excellent explanation but the breathing is not mentioned i.e. when inhale and when to exhale. Please mention this it would make this site the best for yoga asans.

Sunday 18th September 2011 at 1:38:39 AM  

please mention the breathing also.

Tuesday 21st February 2012 at 8:04:17 AM  

Please mention When to inhale and when to exhale. It is very important it seems for get effective benefits from yogasanas

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