Dhanurasana is a very good pose for:
— stretching the entire front of your body: ankles, thighs and groins, abdomen and chest, and throat, and hip flexors.
— Strengthening the back muscles
— Improving posture
— Stimulating the organs of the abdomen and neck
Usually it’s pretty difficult to nail it and I decided to make a video tutorial with exercises and asanas that will help you.
So, let’s start!)
If you want to make your backbends safe, useful and comfortable, you need not only back flexibility, but strong core & hips muscles too.
1. First exercise in the video is very simple and allowed for most people (avoid it if you are pregnant). From lying position lift your left leg and right arm up. Hold the pose in the upper point for few second. Repeat for the other site.
Do this exercise for 10-30 times.
2. Locust pose Salabhasana
— Strengthens muscles of the spine, buttocks, arms and legs
— Stretches shoulders, chest, abs and thighs
— Improves posture
— Stimulates abdominal organs
— Helps relieve stress
— Improves digestion
Feel free to use a soft mat or blanket below your pelvis and ribs. From lying on your stomach position with your arms alongside your body, lift your head, upper torso, arms and legs. Stay in this position for 15 — 30 seconds.
Don’t jut your chin forward
Don’t crunch the back of your neck
Don’t lift up your shoulders, the neck should be long.
Keep your big toes turned to each other and your legs as close to each other as possible
Press your scapulas firmly into your back
3. It’s time to add some dynamic! Lift your legs and arms up, hold the pose for a second, and low them down. Don’t forget to keep your neck long!
Stretch that ABS!
1. Preparing for Ushtrasana
The principle of safe backbend:
— keep your hips and buttocks as tight as possible
— keep your lower back as long as possible
-keep your shoulders as low as possible and don’t crunch your neck!
So place your hands on your buttocks, keeping your fingers upward. Then start the backbend from your upper spine until it’s comfortable. Stay there for 10-30 seconds.
— Stretches the entire front of the body, the ankles, thighs and groins,
Abdomen and chest, and throat
— Stretches the deep hip flexors (psoas)
— Strengthens back muscles
— Stimulates the organs of the abdomen and neck
1. From kneeling position with your hands resting on your hips try to bring your chest in the upward direction.
2. Now lean back against the firmness of the tail bone and shoulder blades.
3. Try to place your hands on the heels. If you feel uncomfortable, rest your hands on the back of your pelvis. Stay in this posture for 3 breathes.
3. Wheel pose
If you are steady, try to reach your head with your toes. Really, try to reach it! Even if it’s impossible now. It’s a very good exercise for bums and spine
4. Don’t forget about compensation!
So, now it’s time for Dhanurasana related poses.
1. From lying position lift your left leg and left arm up. Then grip your foot with your hand (feel free to use a yoga strap if you can’t reach it!) Then lift up your right arm and leg. Stay in this position for 15 — 30 seconds then repeat it for the other side.
2. From lying position lift your left leg and your arms up. Bend your elbows and try to reach your feet holding your hands above your head. Yoga strap is a great helper here!
And finally Bow Yoga Pose (Dhanurasana)
1. Lie on your stomach, arms on your sides, and palms facing upward.
2. Bend your knees. Bring your heels near your buttocks. 3. Reach back with your arms and grasp your ankles. In advanced variation firm your elbows to the sky -the previous exercise is a good training to nail an advanced variation).
4. Raise your knees further by pulling your ankles with your hands. Stay in this pose anywhere from 20 to 30 seconds.
Don’t forget about compensation (forward fold or child pose for example)