The Bow is an excellent way to keep in shape for any of the more demanding postures. Its a great body builder and, for people who are already very fit, it is an excellent way to release stress and, ultimately, relax. Many people can't manage this one for long and get discouraged with it. Rather than abandon it completely, try it in little snacks, here and there for a second or two. This will build your body very quickly. For those who just can't manage it or who should not be doing this pose, the Half Bow and the Half Bow Extension are excellent substitutes. |
| | Yoga Snack
Another great TV watching pose! But watch out for that tendency to fall asleep on the spot! Try it in short bursts now and then throughout your favourite show. A good one before bed to help you fall asleep.
| | | Start Lying on your stomach, legs together, arms by your sides, forehead on the floor. |  |
| | Highly Recommended Option | | As a warm up, do the Half Bow, once on each leg, then one round with both legs. Then do the Half Bow Extension, one round for each leg, then one round with both legs. |  |  |
| | | And now for The Bow! | | Bend both knees, bringing your feet toward your bum. Hold on to your feet, about 2 - 3 inches below the toes, on top of the foot. |  | Then lift your thighs off the floor. Lift your shoulders off the floor. Pull your feet up and away from your body.
|  | - Saftey Tip:
Swivel your hip bones in toward the floor, as if you're doing a pelvic tilt. This will take strain off your lower back as you do the bow.
| | Tip Your hands pull up and toward your shoulders, your feet try to pull up & away from your hands. |  |
| | You Will Feel This In
Your thighs, your shoulders, your upper & lower back, your belly, your hips - basically, everywhere! | Safety Tip
Watch out for pain, pressure or burning in your lower back or neck. This means you've come up too far. | Hold for 6 breaths.
See if the stretch will increase each time you breathe out. | Release
Lower your legs and arms to the floor.
Relax. |
| | | Optional Addition | | | Once you're comfortable doing the full bow, you can add another repetition with this step: | | Go into the full bow.Instead of holding the pose, go into a rocking motion. 2 - 10 rocks back and forth builds tremendous strength in all muscle groups, especially in your abdominals and thighs! |  |
Tip
To get the pumping action going, start by bringing your chest toward the floor. Think if it as a tug-of-war between your hands and your feet, hands pulling your body forward, and then the feet pulling your body up and back. Keep your whole body in the full bow position the whole time.
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| | Encouragement
Even if you only do one or two rocks, you are building up your abdominals and your back muscles at a tremendous rate! Keep coming back to this, a little bit at a time, whenever you can!
| | | For more details on the Bow, including how to manage breathing, common errors, tips for posture excellence, etc, click here , or click on the Printer Friendly key. | |
 | | | | | | Do This Posture at: | | | Red Level | Do the steps and enjoy a good stretch | | Orange Level | Do each pose using the Orange Level procedure.
Or for a simpler Orange Level routine:
Pay close attention to breathing in and out at the right time when doing each posture. | | Yellow Level | Match movements with the breath
For each step of going into and out of the pose:
Start the movement and the breath at the same time
Pace them together
End the movement and breath at the same time |
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Benefits: Strengthens quadriceps.Time to Do: 3 - 5 minutes.
Body Parts Used by This Posture: Thighs, shoulders, lower back, abdominals.
Warm Up with / Build Up to this Pose with: Half Bow, Half Bow Extension, Balance Posture 1, Balance posture2, Balance Posture 3, Pelvic Lift
Builds You Up for: Postures that require strength in your thighs, inlcuding: Balance Posture 3, Back Push Up (Wheel), Incline Plane, Lunge, Warrior
Energy Centers Used: root, Belly, Solar Plexus, Heart, Throat
Who Should Not Do This Pose: Pregnant women. (As if you would want to!)
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