Cyberastro
BOW (DHANURASANA)

The Bow or Dhanurasana raises both halves of the body at once, combining the movements of the Cobra and Locust, and countering the Plough and the Forward Bend. Like an archer stringing a bow, you use your hands and arms to pull your trunk and legs up together to form a curve. This tones your back muscles and maintains the elasticity of your spine, improving posture and increasing vitality. Balancing the weight of the body on your abdomen also reduces abdominal fat and keeps the digestive and reproductive systems healthy. The Rocking Bow, in particular, gives your internal organs a powerful massage. Initially, you will find it easier to lift your knees with legs apart; more advanced students should aim to perform the Bow with legs together.

Cyberastro Cyberastro Cyberastro
1. Lie down on your front, head down. Inhale and bend your knees up, then reach back with your hands and clasp hold of your ankles. Exhale. 2. Lie down on your front, head down. Inhale and bend your knees up, then reach back with your hands and clasp hold of your ankles. Exhale. The Rocking Bow

Come into the Bow, then rock forward as you exhale, backward as you inhale. (Don't use your head to rock.) Repeat up to ten times, then relax.
cyberastro
spacer