Be certain of your physical abilities and limitations before attempting any yoga pose, and seek clearance from your physician if you are uncertain. Always respect your body and know your limits.
- Inhale, begin laying on stomach.
- Exhale, bend knees and reach back to hold ankles from outside, thumbs pointing down.
- Inhale, firm core while lifting head, shoulders, chest pressing legs against hands.
- Exhale, holding pose 3 to 5 breaths or as long as comfortable.
- Slowly lower to floor.
- Repeat if desired
*Some prefer to look forward or up, although we should listen to our bodies, and look down of either of the previous cause neck strain.
*If flexibility is tight, use a strap from hand to ankle to extend reach.
*It had been noted by instructors to both keep knees hip width, AND allow knees to extend out towards sides of mat. My experience is that keeping knees in, gives a stronger stretch.
*Caution for those with back, keck or shoulder issues.
Congratulations on learning "Yoga Bow Pose, Dhanurasana".
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