Dhanurâsana or bow pose

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Learn to perform the bow pose or Dhanurâsana, with it you will work and strengthen your entire back as a whole.

Rishikesh series

Dhanurasana or bow pose

Lying face down, variation for beginners, lengthen left arm and drop to that side over the side, bend the right leg, holding the foot with the same hand and pull it backwards so that the arm is completely stretched out in the same hand

half an arc

The head rests on the arm so that the neck is completely relaxed

You undo by jumping the leg passing through the center lying face down, straighten the right arm and turn now to that side, You hold your left foot with your left hand, if you need to slightly bend your other leg to the ground, do it for better balance

The foot pulls you backwards

You undo by releasing and lying face down again

You relax placing the hands one on top of the other and supporting the forehead

Dhanurasana

To go into the posture, bring the arms backwards

and bend your knees, hold your feet by your ankles or instep, whichever is more comfortable for you

With the strength of the legs the chest rises, also the head

and the knees separate on the ground

Keep your breath flowing, you may sway

Inhale, as you exhale, go down slowly, release your legs, make a pillow in front of you with your hands and rest your hands on the forehead or head sideways, whichever you prefer

Shift it to the other side

When you have recovered let's go to the advanced variation Center the head and bring the arms back, flexes the knees, now they are together and so are the feet

Hold them by the ankles or instep and with the strength of the quadriceps

pull your body upward and backward raising your chest

The knees separate from the ground keeping always in contact

Inhale, as you exhale, lower gently, you release your feet stretching your legs

You go for a rest in balasana

You place your hands under your shoulders to bring the buttocks towards the heels, child's posture

Your arms go backwards, the men fall and the forehead rests on the ground

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