Bow Posture I: Dhanurasana

Dhanu means 'bow'. In this pose the spine, trunk, and legs take the shape of a bow, and the arms are pulled taut like a bow string.

Here is a case where merely attempting the posture, even if (literally) you never get it off the ground, will do you a lot of good. In time, and without straining, the thighs and chest will lift from the floor. As a result of spreading the legs wide, as recommended here in this modified version of the posture, success in 'lift off' is achieved before long, if not on the first attempt. When the muscles concerned in this somewhat vigorous posture have strengthened, the legs can be kept closer together, thus moving progressively nearer to the full version of the Bow.

Lie flat on the abdomen and chest, the chin on the floor, the knees spread well apart. Flex the legs and bring the heels back close to the buttocks. Grasp the ankles firmly, the thumbs and fingers side by side. Lift the head, neck, and shoulders as high as you can, at the same time pulling on the ankles strongly, the arms straight, and lifting the thighs and chest clear of the floor, so that you balance on the stomach. Hold the 'drawn bow' for six seconds at least.

Some authorities say that you should inhale as you pull; others say exhale; yet again, others recommend free breathing. The position makes regulated breathing difficult, and we side with the teachers who say 'breathe freely'. This means that your are free to give all your attention to 'drawing the bow'.

The tingling glow that is brought to the whole body by this posture testifies to a marked stimulation of circulation and stretching of the entire musculature. The spine, hip joints, and shoulder joints are all limbered, and the back muscles are strengthened. The front of the body, including legs, abdomen, chest, arms, throat, and jawline, is strongly stretched and firmed. The stomach muscles are massaged and the abdominal viscera stimulated and toned. Glandular functioning is regulated. The health and fitness of the pelvic area is improved.