Yoga Poses - Pose for the Week

Yoga poses (asanas) work on all parts of the body – increasing flexibility and strength, building muscle tone, maintaining correct curvature of the spine, improving blood circulation, regulating the metabolism, massaging internal organs, and boosting the immune system.  Each week our website will feature one of the Yoga poses from the Art of Yoga Cards...

The Art of Yoga Cards is a unique, beautiful and practical tool to practice Yoga at home, in the office, on holidays, wherever!  Pick a sequence of Yoga poses that is personal to you, and lay the cards out by your mat for guidance and inspiration.  See below for this week's feature card...

Bow Pose

Dhanurasana

(This asana is not to be practiced by pregnant women.)

Lie face-down with forehead to the floor. Bend both knees, bringing feet up. Stretch arms back and take hold of each ankle with respective hand. Keep knees hip-width apart.
Inhale and strongly lift heels up and back, keeping arms straight, to lift knees and thighs off the floor. Simultaneously lift upper torso and head off the floor. Continue lifting heels and thighs higher. Press shoulder-blades towards spine to open chest. Arch head back as far as comfortable and look up. Shoulders are relaxed and away from ears.
Use the abdominal muscles to rock the body back and forth. Rock forward as you exhale and backward as you inhale. Do this rocking action 3-5 times then hold in pose for at least 30 seconds, increasing to 1 minute.
Exhale, gently release out of pos, and rest on the front of the body.

Benefits:

Gives spine a full backward bend to keep spine elastic.

Stretches whole front of body.

Massages and tones abdominal organs, especially digestive organs.

Strengthens back and abdominal muscles.

Expands chest, aiding those who suffer from asthma and other respiratory disorders.

Improves posture.

Enhances concentration and mental determination.

Visit again for next week's Yoga Poses