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Green+Aquamarine: Asana of the Week #8 Bow Pose

Tuesday, 16 September 2014

Asana of the Week #8 Bow Pose

Each week, on  Tuesday I will share a pose and explain how to get into the position correctly. Then, I challenge you to try the asana, and tag me on Twitter (@EleanorMayC) or Instagram (@EleanorMay_C) using the hashtag #AsanaoftheWeek Comment below if you have got involved, and have fun!

This week's asana is Bow Pose, Dhanurasana and strengthens back muscles and improves posture.

Lie face down with your arms by your sides, palms facing up. As you exhale, bend the legs towards the hips, and reach with your hands to grip the ankles from the outside. The knees should not move wider than hip distance apart during bow pose.

Inhale and lift your thighs off the ground, and your heels away from your hips powerfully. Let the head and chest be pulled upwards into the pose. Draw your shoulder blades in together and down from the shoulders to open up the chest. Don't forget to breath! Take gentle breaths through your nose as you hold the asana for twenty to thirty seconds. Repeat once or twice more, then, lying on your back, hug the knees to the chest and rock back and forwards to massage the back.

See you on the mat next week!

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