Dhanurasana;
or bow pose, actually looks a lot like an archer bow when your are in full pose. We are not quite certain where the arrow would go, but we can use our imagination. This is a pose best done after a little warm-up with other poses, and it may be difficult for beginners. Bhujangasana, or cobra pose, is a nice pose to start building up the strength required in bow.
Preparation and Pose Tips
Lie on your stomach. Bring the tops of your feet to the mat, drawing your feet together and keep them extended throughout the pose. Extend your arms along the side of your body with your palms facing upward. On an inhale stretch your arms back and up. Lift your chest, shoulders and chin, bend your knees, and reach back and take hold of your ankles, or the tops of your feet. Draw your tailbone down to protect the lower back. The weight of your body is resting on your abdomen and hips. Don't strain or tighten your buttocks and keep your heels as far away from your buttocks as you can. Allow your body to rise with it's own natural strength. Focus on stretching out and up through the front of your body. Try to keep your knees in line with your hips and look forward. If you are a beginner you can grab your pants or wrap a strap around the front of your ankles to practice getting into the position.
Although even doing one or two poses can be effective, Chryssicas says practicing a heart-healthy yoga work out will yield the most results.
This routine takes just 20 minutes, which Chryssicas says is the perfect amount of time for beginners.
Begin in Mountain pose by standing straight, feet about hip-width apart and your hands either at your sides. Raise one foot at a time, spreading your toes wide before placing them back on the floor. Distribute your weight evenly across the bottom of each foot so you feel grounded, not leaning forward or back. Exhale.
Inhale while sweeping your arms out to the sides and high overhead, into Overhead Reach until your palms are together. Stretch upward, allowing your chest to expand. Then arch backward (but only as far as you're comfortable so you don't lose your balance) and look up at your hands. Hold that position for a few seconds while holding your breath.
Exhale and gently bend, or fold, at the waist as far forward (into Forward Fold) as comfortably possible keeping your back straight. Grasp the back of your legs (anywhere from the ankles to the thighs), bend your elbows and very gently tuck your chin to your chest and move your upper body toward your legs. Hold for a few breaths and slowly return to a standing position.
Step your right foot forward. Bend your right knee (into a High Lunge position) and keep it directly over your right ankle. Lean forward and press your fingertips or palms into the floor in line with your forward foot. Roll your shoulders down, pressing your chest forward while looking straight ahead. Relax your hips letting them sink toward the floor while straightening your back leg as much as comfortably possible and rest your back knee on the floor if you need some extra balance. Hold for a few breaths.
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