The Bow Pose

The Bow Pose involves raising both halves of your body simultaneously, through a combination of other yoga poses. You have to make use of your hands and arms in order to pull your trunk and legs up together to form a curve. This movement tones your back muscles and contributes to increasing the elasticity of your spine, while also increasing vitality and improving posture. The Bow Pose balances the weight of the body on your abdomen, which reduces abdominal fat. Furthermore your internal organs receive a powerful massage.

In order to proceed with this move, you need to lie down comfortably on your front, keeping your head down. Now, while inhaling, bring your knees up and reach back with your hands in order to hold your ankles. Remaining in the same position, exhale. Continue by inhaling, while raising your head and chest, and simultaneously pull your ankles up by lifting both your thighs and knees off the floor. While arching backwards, keep looking up. Maintaining the position, take three slow and deep breaths and then exhale and release your ankles.

In order to exercise the Rocking Bow Pose, you have to first come into the Bow position, and then gradually rock forward and backward. It is recommended to exhale, while rocking forward and to inhale, while rocking backwards. Your head should remain in a static position while you proceed with the Rocking Bow Pose and your head should be up. Normally, you should repeat the rocking up to ten times, and then completely relax your body.