Floor Bow

Sanskrit Name:

Dhanurasana

Description:

An energizing backbend that stretches the entire front body while building strength in the back. Floor Bow opens the heart, shoulders, and hip flexors, promoting vitality and expansion.

Alignment Cues:

• Legs and Feet:
  • Bend both knees and bring heels toward the seat
  • Knees hip-width apart and pointing straight back
• Grip:
  • Reach back to grab the outside of each ankle
  • Keep wrists straight and grip strong but not strained
• Hips:
  • Press the pubic bone down into the mat
  • Lift the thighs and chest off the floor as you kick into your hands
• Torso and Chest:
  • Lift the sternum forward and up
  • Draw the shoulder blades together and away from the ears
• Arms:
  • Use the resistance between the feet and hands to deepen the backbend
  • Keep elbows slightly bent or extended, depending on flexibility
• Head and Neck:
  • Gaze forward or slightly up without compressing the neck
  • Neck remains long and in line with the spine
• Breath:
  • Inhale to lift and expand, exhale to stabilize and open