Dhanurasana Bow pose

Bow pose is an advanced back bend. The hands grip the feet in a deep arch, improving spinal flexibility and awakening the mind.

Instructions

• Begin lying on the belly in snake pose with the bodyweight supported on the forearms.
• Bend the right leg and bring the foot toward the buttocks. Inhale and grab the outside of the foot with the right hand. Rotate in the shoulder socket so that the elbow is pointing up. Do the same on the left side.
• Inhale and straighten the arms and legs, lifting the feet higher toward the sky.
• Breathe while holding the pose.
• Exhale and slowly release the feet one at a time.

Benefits of Teardrop Bow Pose

• Strengthens the back and improves spinal flexibility
• Improves circulation to the abdominal organs
• Stretches the entire front body, legs, shoulders and arms
• Stimulates the mind
• Eases depression