Translation: Bow Pose
From a prone position bend the knees. Stretch the hands back and grab the ankles or feet.
Raise the head chest and legs up so that the spine and shoulders are stretched.
For a deeper pose allow the legs to open. It may however look better if the hips, knees and ankles are in good alignment.
Look forward or up. Stretching through the chin will stretch the neck at the front but can be hard on the muscles in the back of the neck.
Breathing is a little restricted due to the interference of the anterior diaphragm movement. Don’t push too hard or the breath will be extremely shallow and the mind will be tense.
There is a perfect balance in this posture with the use of muscles strength and flexibility. If the back of or arm muscles are overused the posture has a negative effect. When used just enough the shoulders, chest, lower back and knees are stretched in balance and harmony with each other.
Open the knees for an easier pose. This will allow the legs to rise higher which will cause a deeper stretch in the lower back and shoulders.
Increases the flexibility of the shoulders and lower back.
Vinyasa Yoga postures to transition from and to:
Yoga Teacher Tips
This can be a hard posture for many people. It requires shoulder and low back flexibility. It blends well with the Cobra pose and locust pose. It may be a good idea to offer students the option of staying in one of those postures instead of attempting this posture. The response form the class will be more therapeutic.