3.Bow Pose(Dhanurasana)
The Bow pose is also one of the backbends. It gives a full stretch to your body, it extends spine and improves posture. It opens up your chest and strengthens thighs, back and abdominal muscles. If not done properly it can cause severe back injuries.
Steps for Bow Pose:
1. Lie on your stomach with your arms by your side, palms facing upwards.
2. Roll your shoulders onto your back so that the heads of your arm bones lift off the floor and the shoulder blades move towards each other. Bend both knees so that the feet move towards the buttocks.
3. With as little twisting as possible grasp your ankles with your hands. You can flex your feet to make a handle. Avoid holding the foot itself.
4. Exhale and contract through the abdominal region in order to lengthen the lower back and bring support to the spine. Inhale and lengthen out through the crown of your head. At the same time, keeping the knees hip width apart, press the feet back into the hands, creating a natural lift.
5. With each breath press the heels back and up, gradually increasing the back bend, keeping the spine long. Maintain the supportive contraction of the abdominal muscles to counter any pressure going into the lower spine.
6. Hold for 5 breaths or more.
7. Exhale and slowly release the feet. Lie quietly for a few moments. Repeat if desired.
