Video: Sivananda Yoga Dhanurasana (Bow) Pose

Learn the sivananda yoga dhanurasana (bow) pose in this free exercise video.

Video Transcript

Pose 8 of the Sivananda series is Bow Pose, Dhanurasana. I'm going to have Risa here demonstrating it. It is the third and last of the back series, in the Sivananda 12, and the best part about it is both parts of the body, both ends of the body are getting a nice stretch. So, Risa go ahead and lay down onto your belly. Yes, arms down to her sides, palms up. Chin comes down to the mat. Take that brief moment to just breathe one good breath. Begin bending your right knee, reach back for the right ankle. Now you can reach on to the top of the foot, if your practice allows it, reaching down for the ankles. Risa you're a little bit more flexible than that, reach down for the ankle. Beautiful. Bending the left knee, reach back for the ankle. Now take that minute. Very slowly inhale up the chin, the chest. And then she's going to press the feet into her hands, lifting the knees off the ground. And notice both halves of her body are lifted. Nice, beautiful back bend. Gaze is straight forward. Take a nice inhale. Exhale slowly, lower it down. Release the ankles. Coming into Crocodile Relaxation, make that pillow with your hands, forehead on your pillow. Toes together, heels apart.

Sivananda Yoga Dhanurasana (Bow) Pose

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