Posture Clinic: Bow Pose


Bow Pose

Dhanurasana

Teshia Maher in bow pose

Anatomical Focus

Strengthening of…

Erector Spinea muscle

Deep spinal muscles

Deltiods

Rhomboids

Trapezius

Lattismus Dorsi

Compression of…

Kidneys

Stetching, extension of…

Entire front side of the body

Shoulder joints

Spinal column

Stimulation of…

Digestive system

Liver

Thymus

Lymph glands in neck and endocrine glands.

Benefits…

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.

Alleviates fatigue.

Improves the function of the kidneys, liver and spleen.

Good for bronchitis,

Mental Benefits…

Strengthens concentration and determination

Emotional Benefits…

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.

Tips

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.

4 Comments

Filed under Daily Feature, Posture Clinic, Posture Tips, Tips and Tricks

4 responses to “Posture Clinic: Bow Pose

  1. Carol Simpson

    So, to be sure I understand this……The set up in the dialogue says “6 inches apart between the knees and the toes”. If we are to say, “knees together to start”, what do we say about the toes, 6″ apart or together?

    • Carol, I’ll check with one of the teachers from the training. I wasn’t there, but was told about this modification by one of the teachers out of that training. A few teachers are also going to the training in the coming week, so I will ask them to clarify this modification with boss.

  2. Roger

    When I first started doing this posture I always felt crooked and mis-aligned. I think part of this is because I grabbed one foot at a time. When I started with my knees together and and dropped both heels to my butt before grabbing my feet I found my alignment was a lot better.

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