Asana of the week - Bow Pose (Dhanurasana)

The Sanskrit word dhanur means bow-shaped, curved or bent. This asana is so named because the body  mimics the shape of a bow with its string stretched back ready to shoot an arrow.

Dhanurasana expands the chest, mobilizes the entire spinal column, and can be a welcome change to the usual movement for your body. Improves posture and strengthen the back muscles.

How to:

• Lie on the stomach with the head turned to one side and the arms alongside the body with palms facing upward.
• Turn the head and place the chin on the floor. Exhale, bend the knees, reach back with the arms and grasp the right ankle with the right hand and the left with the left hand.
• While inhaling, slowly raise the legs by pulling the ankles up and raising the knees off the floor while simultaneously lifting the chest off the floor. Hold the inhale breath. The weight of the body should be resting on the abdomen.
• Tilt the head as far back as possible. Hold the posture as long as you can comfortably hold the inhale breath.
• Slowly exhale bringing the knees to the floor, release the ankles, slowly bring the legs and arms straight down on the floor and turn the head to one side, assuming the prone posture you began with.

Modifications and Props:

• If it isn't possible for you to hold your ankles directly, wrap a strap around the front of your ankles and hold the free ends of the strap, keeping your arms fully extended.

Deepen the Pose:

• You can increase the challenge by performing the pose with your thighs, calves, and inner feet touching.

Duration:

• The pose is either held for the duration of the inhaled breath or for one to three minutes breathing softly through the nostrils. Repeat two or three times.

Beginner's Tip:

• Sometimes beginners find it difficult to lift their thighs away from the floor. You can give your legs a little upward boost by lying with your thighs supported on a rolled-up blanket.

Benefits:

• Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors.
• Strengthens the back muscles.
• Improves posture.
• Stimulates the organs of the abdomen and neck.

Therapeutic Applications:

• Constipation
• Respiratory ailments
• Mild backache
• Fatigue
• Anxiety
• Menstrual discomfort

Variations:

• The two variations have to do with the method of breathing and the amount of arch of the back. As one progress with this asana and is able to hold the posture for a longer period of time, the posture can be held while slow, rhythmic breathing is maintained through the nostrils. As the spine becomes more flexible try drawing the feet closer to the head. some are able to join the top of the head to the soles of the feet although this is certainly not necessary to accomplish the dhanur-asana.