Bow Pose Yoga

Yoga is a systematic science and a way of exercise to achieve harmony and unity of body, mind and spirit. Through scientific study and exercise, we can not only improve our physical, spiritual, moral and spiritual aspects, but also help us fully exert our potential abilities. To improve people's mental, physical, spiritual and emotional abilities, start with yoga practice.

In order to achieve the desired effect, yoga practice must carefully master the skills of each set of movements. Although you will find that yoga postures are actually diverse during the process of yoga learning, yoga postures use many easy-to-master skills that are suitable for all ages, which allows us to exercise in simple leisure. Let's start today's learning-bow.

Sanskrit name: Dhanurasana

English name: Bow Pose

Chinese name: Bow style

The posture is named because it resembles a drawn bow. The trunk and legs are a bow, and the arms represent the bowstring.

efficacy

- Stretch the front side of the entire body, ankles, thighs and groin, abdomen and chest, throat

- Strengthen back muscles

- Improve posture

- Stimulate abdominal organs and neck

This position allows the spine to be fully stretched backward. Older people usually have stiff spines because they do not have the opportunity to do the backward bending posture. This position restores the elasticity of the spine and strengthens the abdominal organs. Moreover, those with herniated discs can relieve their pain by practicing this position regularly and avoid mandatory rest or surgery.

Contraindications/warnings

- High or low blood pressure

- Migraines

- Insomnia

- Severe waist or neck damage

cultivation technique

1. Face down, abdomen on the ground, and lie flat

2."Exhale" Bend your knees and grab your feet with both arms backwards. Keep two breaths

3."Exhale fully" Lift your legs and knees off the ground, pull your legs upward, and drive your chest off the ground during yoga. The movements of the arms and hands are like a bow tightening the bowstring

4. Raise your head and lean back as much as possible. Do not place your ribs or pelvis on the ground, only your abdomen supports your body weight

5. Do not bring your knees together while lifting your legs, because if your knees are close together, you will not be able to lift your legs to enough height. When your legs have been fully extended upward, bring your thighs, knees and ankles together

6. As the abdomen is stretched, breathing will accelerate (don't worry) Hold the position for 20-60 seconds

7."Exhale" Release your ankles, straighten your legs, return your head and legs to the ground again, and then relax

anatomical concerns

- Thigh

- Groin

- Abdomen

- Chest

- Spine

- Shoulder

- Neck

Adjuvant treatment applications

- Constipation

- Respiratory diseases

- Slight back pain

- Anxiety

- Irregular menstruation

Tips for beginners

Beginners may find it difficult to lift their thighs off the ground, so you can put a blanket under your thighs to keep your thighs away from the ground. (Internship Editor: Zhang Xing)