Flow into Yoga: Bow Pose

Our Bikram Yoga series “Flow into Yoga” is back this week. Here’s the latest feature piece from Bikram Yoga Burr Ridge:

Bow Pose or Dhanurasana is the 19th posture in the Bikram Series and the last of the Spine Strengthening Series. The best was saved for last in the Series, as Bow Pose targets the entire spine. 

To achieve:

• Lay on your stomach. 

• Bend your knees. Reach back and grab the outside of each foot, two inches below the toes.

• Keep the knees and feet as close together as possible.

• Inhale deeply to simultaneously kick back into the hands, lifting the thighs and upper body off the floor. For more strength, push the hips and pelvis into the floor before lifting the legs up and back.

• Release the shoulders back as the torso keeps lifting.

• Roll the body weight forward to balance on the center of the abdomen.

• Use inner thigh strength to make sure the knees remain six inches apart. If needed, refrain from kicking the legs up too high.

• Hold.

• Slowly lower your torso and legs to the floor.

• Savasana.

Bow Pose is a full spine workout. The 360-degree flexion of the spine revitalizes all the spinal nerves by increasing circulation, and strengthens the spine from top to bottom. Bow Pose also opens up the rib cage, allowing the lungs to expand more fully. Besides helping with back problems, Bow Pose aids digestion, fights constipation and combats bronchitis and diabetes, while improving the functioning of the large and small intestines, the liver, kidneys and spleen.

Lyndsey Hemmesch is an instructor at Bikram Yoga Burr Ridge in Burr Ridge.

This content was submitted by a member of the community. We’d like to hear from you, too! To share stories, photos, video or events for our calendar, please email Community News Manager Michael Cronin at michael.cronin@wrapports.com or use the online submission tool.

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