shivsiddhyogpeeth
yoga in rihikesh shivsiddhyogpeeth.com
BOW POSE (DHANURASANA)
▫️Begin in Sphinx pose
.
▫️Lift right leg up.
.
▫️With right open palm, reach back for raised leg
.
▫️Draw your foot to your shoulder
.
▫️With a firm grip on your foot rotate elbow forward and up, until elbow is pointed toward the sky
.
▫️Take a few breaths here
.
▫️Maintain your balance
.
▫️Reach for the left foot, repeat the same steps you took on the right side, until the second elbow is rotated up toward the sky also
.
▫️Ensure that you hug elbows and knees toward midline
.
▫️After a few breaths, press your foot into your palms and lift your thighs as high as you can
.
▫️Keep chest lifted
.
▫️Stay here for 5 breaths
.
BENEFITS OF ASANA
.
▫️Strengthens back.
▫️Opens up chest.
▫️Improves posture.
▫️Stimulates the organs of the abdomen and neck.
▫️Stretches front body, ankles, thighs, throat & hip flexors.
.
Beginner Tips
.
▫️If you are unable to do regular bow comfortably please do not attempt the flip grip variation
.
▫️Ensure that you have warmed up your body really well (especially your shoulders)
.
▫️If you are unable to flip your grip comfortably, focus on increasing the flexibility in your shoulders, triceps & lats
.
▫️You can also use a strap as an extension of your hands
.
▫️Try to flip your grip as quickly as possible
yoga in rihikesh shivsiddhyogpeeth.com
BOW POSE (DHANURASANA)
▫️Begin in Sphinx pose
.
▫️Lift right leg up.
.
▫️With right open palm, reach back for raised leg
.
▫️Draw your foot to your shoulder
.
▫️With a firm grip on your foot rotate elbow forward and up, until elbow is pointed toward the sky
.
▫️Take a few breaths here
.
▫️Maintain your balance
.
▫️Reach for the left foot, repeat the same steps you took on the right side, until the second elbow is rotated up toward the sky also
.
▫️Ensure that you hug elbows and knees toward midline
.
▫️After a few breaths, press your foot into your palms and lift your thighs as high as you can
.
▫️Keep chest lifted
.
▫️Stay here for 5 breaths
.
BENEFITS OF ASANA
.
▫️Strengthens back.
▫️Opens up chest.
▫️Improves posture.
▫️Stimulates the organs of the abdomen and neck.
▫️Stretches front body, ankles, thighs, throat & hip flexors.
.
Beginner Tips
.
▫️If you are unable to do regular bow comfortably please do not attempt the flip grip variation
.
▫️Ensure that you have warmed up your body really well (especially your shoulders)
.
▫️If you are unable to flip your grip comfortably, focus on increasing the flexibility in your shoulders, triceps & lats
.
▫️You can also use a strap as an extension of your hands
.
▫️Try to flip your grip as quickly as possible