Bow pose, a step-by-step guide
posted on Tuesday, 2nd October 2012 | find under Fitness
Local Ambassador and Sweaty Betty in-house yoga instructor, Julie Montagu, gives us a step-by-step guide to perfecting Bow pose (Dhanurasana). This deep and invigorating backbend strengthens and stretches the spine, arms and thighs, opens the lungs and stimulates digestion. It’s great for revitalising and detoxifying. Mats at the ready...
Begin lying flat on stomach, forehead down. Bring feet together and arms at sides. Inhale, bend knees and reach back with hands to hold either outer ankles or feet (just below the toes). Exhale, draw tailbone down and under and navel towards spine.
Inhale, begin to kick out through the feet, letting the leg strength lift chest and shoulders away from the mat. Gaze forward and slightly up. Breathe here, lift higher with each inhale, rolling weight forward into stomach Relax face and jaw and draw shoulders down away from ears. Exhale, lower down slowly and with control. Release legs and arms alongside body, palms face up.Turn head to right and let heels fall outwards. Relax for a few breaths and then repeat. After taking the posture again turn head to left and relax again.
Try not to pull with arms. Focus instead on using the leg strength to kick up and back and move deeper into the pose. Make the legs lighter by energising feet and flaring toes. Work at keeping the thighs parallel by drawing knees and feet in towards the centre line of the body.
Aside from being a Sweaty Betty Local Ambassador and helping us empower women through fitness in her local community, Julie is a Power Yoga Instructor and Nutritionist - www.juliemontagu.com/