Be certain of your physical abilities and limitations before attempting any yoga pose, and seek clearance from your physician if you are uncertain. Always respect your body and know your limits.

Bow Pose

Dhanurasana

• Inhale, begin laying on stomach.
• Exhale, bend knees and reach back to hold ankles from outside, thumbs pointing down.
• Inhale, firm core while lifting head, shoulders, chest pressing legs against hands.
• Exhale, holding pose 3 to 5 breaths or as long as comfortable.
• Slowly lower to floor.
• Repeat if desired

*Some prefer to look forward or up, although we should listen to our bodies, and look down of either of the previous cause neck strain.

*If flexibility is tight, use a strap from hand to ankle to extend reach.

*It had been noted by instructors to both keep knees hip width, AND allow knees to extend out towards sides of mat. My experience is that keeping knees in, gives a stronger stretch.

*Caution for those with back, keck or shoulder issues.

Congratulations on learning “Yoga Bow Pose, Dhanurasana”.