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Bow (Dhanurasana)

 

Type: Backbend

Level: Intermediate

 

Steps:

Lie on stomach with legs at hips width. Bend knees and raise head and upper torso to try and stretch the arms to the feet and grab the ankles/shins. Lift thighs from the mat, extend the legs and look forward.

 

Props & Assistance:

Place a strap around the ankles if you have difficulty holding onto the ankles.

 

Variations:

•Easy bow (Saral Dhanurasana) – you do not need to catch the feet with the hands with this one
•One leg up at a time.
 

Preparatory poses:

•Cobra

•Locust

•Shoulder-stand

•Reclining Hero

•Upward dog

•Hero

 

Follow up poses:

•Fish

•Shoulder-stand

•Upward Bow

•Upward dog

•Camel

 

Benefits:

•Stretches the 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

 

Caution/Avoid:

•High or low blood pressure

•Migraine

•Insomnia

•Lower-back, wrist, knee or neck injury

•If you are thinking of starting yoga and have a medical condition, it is advisable to check with your doctor.

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