Practice bow pose for stronger chest and back

Bow pose helps you relax your back and chest quite well. This is a yoga pose that you can try if you are familiar with the subject.

Bow pose (dhanurasana) is one of the intermediate yoga poses. This pose requires you to pull your torso back, which in turn helps open up your chest and stretch your back. This is a very suitable yoga pose for those who want to relax their back after a long day of sitting in front of a computer screen.

How to do bow pose

You can do the bow pose on a yoga mat or floor mat. Once you’ve prepared your practice space, you can start taking the following steps:

You lie on your stomach with your chin touching the floor.

Swing your hands at your sides so that your palms are facing up.

Exhale, bend your knees so that your heels touch your butt as close as possible.

– Knees are hip-width apart.

– Hold the ankle with your hand. Note that you only hold the ankle, not the foot. You keep your feet facing the ceiling.

Inhale and bring your heels up off your butt.

You rotate your shoulders and lift your head, chest, and thighs off the mat. At this time, only the core muscle part is in contact with the mat.

Lower your hips to the mat to stretch your body more. You may notice a stretch in your back as your weight and center of gravity shift to your core muscles. At this time, the chest and shoulders will be enlarged.

– Look straight ahead, hold the pose for about 15 seconds and focus on stretching, breathing and balancing.

Exhale and come out of the pose by lowering your head, chest, thighs, and legs to the mat.

– Release your ankles and bring your hands back to your sides. Relax for a few seconds and repeat the steps (if you like).

Bow pose is a yoga pose that requires quite a bit of flexibility and flexibility. If you find it difficult to steady your ankles, try placing a towel under your thighs. This will help you lift your thighs higher, making it easier to grasp your ankles. You can also use a yoga band to bring your ankles and arms closer together.

If you want to practice to gradually increase your flexibility, you can practice half bow (ardha dhanurasana) instead of bow pose. When practicing this yoga pose, you use your left hand to hold your right ankle and then lift your body up. Then, you put your left hand and left foot down and do the same with the right side. This practice also offers the same benefits as the bow pose but does not require too much flexibility.

If you want to enhance this yoga pose, you can squeeze your legs together. When you close your thighs, calves, and legs, the shoulder blades will also close so you can lift your body higher. You can also grab the opposite ankle with your hand to stretch the muscle even more.

Another way to enhance this yoga pose is to grab your big toe with your hands instead of your ankles. This exercise requires more balance.

Benefits of Bow Pose

The bow pose mainly affects the chest and back. When you try this yoga pose, you will have a number of health benefits as follows:

– Expand your chest and stretch your back. This is useful for those who have to sit or stand for long periods of time.

– Helps open the neck, shoulders and abdomen.

– Improves back flexibility and enhances balance in core and chest muscles.

Common mistakes when practicing

You need to avoid some mistakes when practicing bow pose to prevent injuries in yoga:

• Grasp the feet instead of the ankles: When you get into the pose, you need to grip the ankles as this is the safest and hardest part to slide. If you slip, you could lose your balance and injure your chin and chest.

• Don’t keep your knees hip-width apart: Knee opening is very important if you want to practice the correct bow pose. If your knees are too close together, you may experience back discomfort. Putting the knees too close together can also cause the hips to open improperly, which in turn causes muscle tension. So, you should keep your knees hip-width apart for safety and comfort.

• Rotate your shoulders carefully: This yoga pose requires you to reach back and raise your arms. However, you should rotate your shoulders slowly and carefully when practicing. Reaching back and raising your arms too quickly can cause discomfort and damage your shoulder.

• Getting out of pose too quickly: Getting in and out of bow pose can be difficult for beginners and lacks flexibility. You should lower your head, chest, thighs and legs slowly before coming out of the pose to be safer.

• Hold your breath: In some yoga poses, holding your breath can help you stretch. However, bow pose does not require you to hold your breath while practicing. You should exhale as you begin to get in and out of the pose and inhale as you lift your body up. Holding your breath can prevent the chest from opening completely.

Before practicing, you should also note the following to keep yourself safe:

Bow pose can help you relieve back discomfort without causing pain. So, you need to come out of the pose slowly if it hurts.

If you have had back, neck or injury problems before, consult your doctor before practicing this yoga pose.

Pregnant women should also not practice the bow pose because the body weight can put pressure on the abdomen.

– Patients with inguinal hernia, high blood pressure or just surgery in the abdomen should also consider before exercising.

Bow pose is one of the difficult yoga poses you can try to improve your back and chest better. This is also a pose that helps you improve your body flexibility.

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