The Sagittarius pose helps you address your modern intuition

Yoga magazineQ archives The series is a curated collection of articles originally published in previous issues beginning in 1975. This article about Bow Pose first appeared in the January-February 1984 issues of Bow Pose magazine. Yoga magazine.

The Bow Pose (Dhanurasana) is one of the most famous classical poses, both in terms of the beauty it expresses and in terms of the benefits it brings to the spine. The spine is made up of a series of curves: the cervical (neck) and lumbar (lower) spines have a posterior curve, while the thoracic (Mid-afternoon) and the sacral regions bend in the opposite direction. gravity and stress, Poor sitting and standing posturesThe effects of age shift these curves, leading to decreased cervical and lumbar curves and increased thoracic curves.

Bow Pose counteracts these degenerative tendencies by forcefully reversing “flat” cervical and lumbar curves and reducing the increased thoracic curve. BKS Iyengar in Light on yoga It states that this pose brings flexibility to the spine and is beneficial in treating disc problems.

The bow pose is also helpful in strengthening the erector spinae muscles, which are the paravertebral muscles that hold the spine upright. Most articles and books on back health include countless exercises to stretch the back, but this is only part of the treatment required. In cases of generalized back strain it is necessary to strengthen the muscles surrounding the spine. This happens in the bow position.

Another benefit of the bow pose is that it causes the spine to bend backward. Everyone bends forward throughout the day, when picking things up from the floor, etc., but bending backwards is an action that needs to be done intentionally. Bow Pose is a simple but effective way to move the spine in the direction that its anatomical structure allows but is discouraged by daily activities. Yoga teaches that to be healthy, you have to move your spine in all directions.

By practicing Bow Pose, one can strengthen the paravertebral muscles, move the spinal joints in a way they rarely move, and help stretch the front of the body, which can become tight from sitting and from most traditional forms of exercise.

Like all of the many backbend poses in yoga, the bow pose has a positive psychological effect – invigorating and energizing the mind. While forward bends create a feeling of surrender, back bends create a feeling of courage, will, and individuality. A morning practice focusing on backbends is especially beneficial when a person has difficult tasks the next day. The bow pose helps increase a person’s confidence and confidence. This may be because the pose opens the chest or because it stimulates the adrenal glands.

Ironically, after years of practicing Bow Pose and other backbends, you will begin to create the feelings of inner calm that forward bends produce. As one continues to practice yoga, one becomes more aware of the calmness one has, and the poses become merely a means of expressing this calmness and radiance. For this reason, if for no other reason, one should include all types of asanas in one’s practice, allowing the mind to know the state Pratyahara (conscious withdrawal from the influences of the senses) in the midst of any asana, any situation, any crisis. This ability to maintain balance is the true test of the validity of yoga in daily life.

How to practice bow pose

Lie face down on a folded rug under your abdomen to prevent your pubic bones and hip bones from pressing into the floor. Prepare for bow pose by raising one leg and then extending it back at a time.

This will lengthen the lower abdomen. Then use the arms to gently lift the upper body. Move the lower front ribs outward and away from the pelvis. Lie back down and reach your ankles. Try to grab with the ankles, not the feet. Using the feet will pull the ankles out of alignment (Figure 2). Check to make sure that your lower abdomen and upper thighs are still pressing into the floor. If this area is raised, it means that the hip flexor muscles in the front of the hips are too tight, and your Bow Pose will move too far into your lower back (Figure 3). If the front thighs are raised, practice so that this area remains on the floor while holding the ankles.

If the front thighs remain on the ground, inhale and raise the legs with the exhale, making sure to raise the knees and shoulders at the same speed. Focus on lifting up rather than going backwards. Only the abdomen should rest on the floor. Hold the coccyx (tailbone) firmly between the buttocks. Breathe several times, taking care not to shake the posture.

Make sure your knees are no further than your hips’ width. To avoid foot cramps, move the toes toward the shins. After completing the pose, lie on your stomach for a moment of rest, then repeat it, making sure to start with the preparatory movements. Remember to keep the neck active but not tense, and the abdomen soft.

Follow a series of backbends with a twist or two to relieve any tension that may have been caused by overtraining. To change the position, try holding the legs as shown in Figure 4.