Nancy Sutton's 

 House of YOGA

                                             “Poise, Strength, Endurance... Yoga.”

1325 Tehama Street             

Redding, CA 96001    (530) 246-7256 

                                

FYI:  Holidays we observe by closing our studio are:  New Year's Day, Memorial Day Weekend, 4th & 5th of July , Labor Day Weekend, Evening classes on Oct 31st, Thanksgiving weekend, and two-weeks at Christmas . Summer Schedule began on June 1st!  ...Fall classes begin Sept 1st!

Bow Posture (Dhanura-asana) Instruction:

"Stretch both legs on the ground like a stick and catching hold of the toes with the hands make the body like a bow. This is called Dhanura-asana or bow posture."
The Gheranda-samhita I.18

Translation: The Sanskrit word dhanur means bow-shaped, curved or bent. The bow referred is a bow as in "bow and arrow." This asana is so named because the body mimics the shape of a bow with its string stretched back ready to shoot an arrow.

Contraindications/Cautions

  • Headache
  • Serious back injury
  • Students with neck injuries should keep their head in a neutral position by looking down at the floor; they might also support the forehead on a thickly folded blanket.
  • Pregnancy

Step by Step

  1. Lie on the stomach with the head turned to one side and the arms alongside the body with palms facing upward
  2. Turn the head and place the chin on the floor. Exhale, bend the knees, reach back with the arms and grasp the right ankle with the right hand and the left ankle with the left hand.
  3.  While inhaling, slowly raise the legs by pulling the ankles up and raising the knees off the floor while simultaneously lifting the chest off the floor. Hold the inhale breath. The weight of the body should be resting on the abdomen.
  4. Tilt the head as far back as possible. Hold the posture as long as you can comfortably hold the inhale breath.
  5. Slowly exhale bringing the knees to the floor, release the ankles, slowly bring the legs and arms straight down on the floor and turn the head to one side, assuming the prone posture you began with.
  6. The dhanur-asana is either held for the duration of the inhaled or between one and three minutes while breathing gently through the nostrils. Repeat it two or three times.

Benefits

The most obvious benefit of the dhanur-asana is that it restores flexibility to the spine. Regular practice will relieve lower back pain and release tension and strain in the upper back and neck area. The alternating stretching and releasing of the abdominal muscles increases blood flow to this area and aids all sorts of digestive disorders and discomforts. Strain or fatigue in the legs is also released after a few repetitions. Extended practice will help develop upper-body strength.

Variations

The two variations of the dhanur-asana have to do with the method of breathing and the amount of arch of the back. As one progresses with this asana and is able to hold the posture for a longer period of time, the posture can be held while slow, rhythmic breathing is maintained through the nostrils. As the spine becomes more flexible try drawing the feet closer to the head. Some are able to join the top of the head to the soles of the feet although this is certainly not necessary to accomplish the dhanur-asana.

Preparatory Poses

Subsequent Poses

Beginners Tip

If you are unable to reach your ankles or the tops of your feet, use a strap around the ankles and hold the ends with your hands.  Walk the hands up the strap towards the ankles as you feel the chest open. 

Deepen the Pose

Press the feet away from the head to open the chest even deeper.  Lift the thighs off the ground and rock back and forth while breathing deeply.

Partnering

A partner can assist by straddling the student facing the back of their head and offer support to the front of the shoulders while the student works the pose.  The assistant should NOT pull back, simply offer support.  Communicate with each other!

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Last modified: 08/16/08