Bow Pose got its name because it looks like an archer’s bow. This intense backbend is a great way to stretch the front of the body but can be challenging if you’ve got an abundant middle or if tight shoulder makes it hard to reach your feet. In this video, we explore how to:
- Set up the pose and engage Mula Bandha to power the backbend
- Use a strap to make reaching your feet easier
- Find ease in the pose with the same physical and energetic benefits by taking Half Bow Pose, one side at a time
Props to try: Strap—the longer, the better!
Benefits
- Opens the front of the body including the shoulders, chest, abdomen and legs
- Stretches the deep hip flexors (psoas)
- Strengthens the muscles of the back
- Prepares the body for Wheel Pose
Up Next in Twisting, Folding & Bending Poses
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Revolved Lunge / Parivrtta Anjaneyasana
Revolved Lunge strengthens the legs, stretches the back and challenges balance all at the same time. In this video we explore how to:
- Find ease and stability in the pose by widening the width of your base
- Work around an abundant mid-section
- Adjust the arm position to make the twist more acc... -
Cat-Cow / Marjariasana-Bitilasana
Cat-Cow is a simple but effective way to increase flexibility and warm up the spine for more demanding postures. In this video, we explore how to:
- Protect your knees using a blanket
- Adapt the pose for sensitive wrists by taking the pose onto your forearms
- Use a chair or the wall for stabili... -
Sage Pose / Parivrtta Marichyasana
Sage Pose is a seated twist that might be challenging if you have an abundant middle body. In this video, we explore how to:
- Adapt the pose to accommodate an abundant middle or full bust
- Raise the height of the hips to find a bit more ease in the pose
- Find more openness and ease in the pose...
