Erector Spinea muscle
Deep spinal muscles
Stetching, extension of…
Entire front side of the body
Lymph glands in neck and endocrine glands.
Increases circulation to the heart and lungs.
Improves breathing by extending and opening the diaphram and chest.
Increases circulation to the spine, helping to revitalize the spinal nerves.
Tones the abdomen, improves digestion and relieves constipation.
Helps to regulate the ovaries and prostate gland.
Helps to relieve rheumatism, arthritis, lumbago and cervical spondylosis.
Relieves menstrual problems.
Stimulation of the thymus gland helps to regulate the cycle of eating, making bow good for eating disorders.
Helps to correct bad posture.
Improves the function of the kidneys, liver and spleen.
Good for bronchitis,
Strengthens concentration and determination
Works through issues of sexual insecurity.
Helps to relieve the need for external validation.
Develops freedom of expression.
Relieves stress associated with taking too much responsibility for others.
Always grab right below the toes, no grip on the ankle or shin.
Remember, this posture is about kicking
Often students will kick first and look up second. Try to synchronize bringing your head back and the kick at the same time.
Always look up in the pose, this helps to complete the benefit for the cervical spine (neck) and helps to tone the muscles surrounding the eyes while stretching the ocular nerve.
Tips from the Pros
If one foot is higher than the other, instead of thinking to kick harder with that foot, think kick toward the corner of the ceiling. – Bikram
Manifest tension in the grip, but not the arm – Craig.
80/20 breathing is essential because it directly effects the compression of the spine. – Craig
Grab the feet not the ankle. – Craig
Tips for Teachers
Recently, Bikram began advising teacher trainees (from the Spring 2008 training onward) that he wanted bow pose to be taught to start with the knees together in the set up (instead of six inches apart) and then to allow the legs to separate once in the pose. This helps to keep the knees closer together once in the full expression of the posture.