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FEBRUARY 2018 | ISSUE #64 FOR THE BEST IN YOGA AND PILATES IN BURY www.yogaattheboilerhouse.com THE TEACHER'S CHOICE 42
WELLBEING SEPTEMBER 2016 | ISSUE #47 | BEAUTY, HEALTH & WELLBEING FEBRUARY 2018 | ISSUE #64 BOW POSE (don -your-AHS-anna) Benefits Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors (psoas) Strengthens the back muscles Improves posture Stimulates the organs of the abdomen and neck. Cautions: High or low blood pressure, Migraine Insomnia, Serious lower-back or neck injury. How to try the pose: 1. Lie on your belly with your hands alongside your torso, palms up. (You can lie on a folded blanket to pad the front of your torso and legs.) Exhale and bend your knees, bringing your heels as close as you can to your buttocks. Reach back with your hands and take hold of your ankles (but not the tops of the feet). Make sure your knees aren’t wider than the width of your hips, and keep your knees hip width for the duration of the pose. 2. Inhale and strongly lift your heels away from your buttocks and, at the same time, lift your thighs away from the floor. This will have the effect of pulling your upper torso and head off the floor. Burrow the tailbone down toward the floor, and keep your back muscles soft. As you continue lifting the heels and thighs higher, press your shoulder blades firmly against your back to open your heart. Draw the tops of the shoulders away from your ears. Gaze forward. 3. With the belly pressed against the floor, breathing will be difficult. Breathe more into the back of your torso, and be sure not to stop breathing. 4. Stay in this pose anywhere from 20 to 30 seconds. Release as you exhale, and lie quietly for a few breaths. You can repeat the pose once or twice more. Deepen the Pose: You can increase the challenge of Dhanurasana by performing the pose with your thighs, calves, and inner feet touching. Beginner’s Tip: Sometimes beginners find it difficult to lift their thighs away from the floor. You can give your legs a little upward boost by lying with your thighs supported on a rolled-up blanket. A partner can help you work on a preparation for Dhanurasana. With thanks to www.yogajournal.com/poses. Please take care in all poses, if unsure please attend a class or ask for a private lesson. 43
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