Asana of the Week: Easy Bow

Easy Bow

This backbending pose strengthens the lower back. Its powerful effect on the abdominal organs helps alleviate abdominal disorders. It also tones the liver and kidneys and helps purify the blood.

1. Lie on your stomach with your chin on the floor.

2. Bring your right hand in front of your shoulder, fingers pointing forward.

3. Bend your left knee and hold your foot with your left hand.

4. Inhale and press your hand into the floor as you lift your head, shoulders, and chest. Simultaneously lift your left knee and thigh. Breathe softly as you hold.

5. Inhale fully, then slowly exhale as you come down.

6. Release your left foot. Turn your head to one side and rest.

7. Repeat on the other side.

Focus in the Pose...
Move the foot you are holding back and up to increase the lift in both your thigh and your chest. One side of your body forms the shape of a bow. Imagine it is being pulled taut with an arrow, stretching the entire abdominal region.

Hints...
First use your lower back muscles to lift your torso as high as possible. Then press your right hand into the floor to increase the lift. You can either hold the pose for 5 to 10 seconds and do repetitions, or do the pose once on each side, holding it for 10 to 30 seconds.

Here's an Easier Way...
If you have a hard time lifting your thigh, you can leave it on the floor. Pressing your foot back will help you to eventually get your thigh off the ground a little.

Click here to watch the video