How to Assist the Bow Pose in Yoga
If you have ever tried the bow pose, or dhanurasana in Sanskrit, you already know how difficult it can be to not only come into the form, but also hold it for an extended period of time, especially if you are new to the practice of yoga. Much like many of the postures you’ll encounter in this age old art, the bow pose can easily benefit from a yoga partner or yoga instructor assisting you in coming into, holding and deepening the form. In the following scenario, the tips start off by bringing you into the pose and then incorporate a partner to assist you through the rest of the bow pose.
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Instructions
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Start off on the mat lying on your stomach with your legs and arms extended flat to the floor. Draw your feet out slightly until your legs are approximately hip width apart.
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Exhale and draw your feet off the floor, bending your legs at the knees, until your heels either rest or come close to resting on your buttocks.
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On your next exhale, reach your arms back and grab hold of your ankles, wrapping your fingers above your feet so the palms of your hands are on the outside of your ankles.
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Inhale as you roll your shoulders back and lift your chest a few inches off the floor. At the same time, push your feet up towards the sky, lifting your thighs a few inches off the floor. Make sure these two movements happen at the exact same time.
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You are now officially in bow pose. Before having your yoga partner assist you further into the pose, hold this position for five to 10 seconds.
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Let your partner take hold of your ankles (he should have stepped into position behind you as you moved into bow). As he takes hold of your ankles, make sure to maintain your own grip. To avoid the loss of contact, have your partner take hold of your ankles by wrapping his hands around your hands.
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Feel the lift and the deepening of the bend as your partner pulls your ankles up and lifts you further into the pose. As your partner assist in the bow pose, he should make sure not to take you too far, or past the point your body can physically handle. Keep it gentle.
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Roll your shoulder back, opening your chest, and keep your spine long.
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Hold this position for 30 to 60 seconds.
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Tips & Warnings
Make sure your body is not pulled into a position, but guided gently. And stop well before pain.
If you suffer from a neck or lower back injury, avoid performing the bow pose.
