How to Execute the Bow in Yoga
Yogic movements should be performed slowly and gracefully. If a practitioner has a minimal amount of discomfort, that's to be expected; however, if a lot of pain is experienced, back off from the posture. Yoga involves gently manipulating the body to increase flexibility and to strengthen and lengthen your spine. The bow is a moderately challenging yoga posture. Some people are never able to do it because their arms, or legs, are too short or they never achieve the needed flexibility that allows them to grab both ankles simultaneously. However, in that case, you can do a halfway version.
Things You'll Need:
Yoga mat
1
Lie on your stomach on a mat, legs extended and arms down to sides. Remember to breathe deeply, rhythmically, relaxing your body, as you get ready to execute the posture.
2
Reach back with both hands and grab your ankles. You grab the right ankle with your right hand and your left ankle with your left hand.
3
Pull up on your legs and at the same time lift your head and upper chest up off of the mat.
4
Hold the bow posture for a count of 8 or as long as you can, remembering to breathe. Release and return to the beginning position.
5
Grab one ankle at a time and perform a halfway version of the bow if you're unable to grab both ankles simultaneously.
Tips & Warnings
In time--and with practice--you may gain enough flexibility to grab both ankles simultaneously and execute the bow. This is a difficult posture for many, so don't get upset if you are having a hard time doing it. As you do the bow, you will feel your chest open up. Your neck gets a good stretch, as do your arms and legs.
When beginning any exercise program, consult with your physician first. If you have certain conditions or injuries, yoga might not be the best option for you.
http://www.ehow.com/how_4464885_execute-bow-yoga.html
Yogic movements should be performed slowly and gracefully. If a practitioner has a minimal amount of discomfort, that's to be expected; however, if a lot of pain is experienced, back off from the posture. Yoga involves gently manipulating the body to increase flexibility and to strengthen and lengthen your spine. The bow is a moderately challenging yoga posture. Some people are never able to do it because their arms, or legs, are too short or they never achieve the needed flexibility that allows them to grab both ankles simultaneously. However, in that case, you can do a halfway version.
Things You'll Need:
Yoga mat
1
Lie on your stomach on a mat, legs extended and arms down to sides. Remember to breathe deeply, rhythmically, relaxing your body, as you get ready to execute the posture.
2
Reach back with both hands and grab your ankles. You grab the right ankle with your right hand and your left ankle with your left hand.
3
Pull up on your legs and at the same time lift your head and upper chest up off of the mat.
4
Hold the bow posture for a count of 8 or as long as you can, remembering to breathe. Release and return to the beginning position.
5
Grab one ankle at a time and perform a halfway version of the bow if you're unable to grab both ankles simultaneously.
Tips & Warnings
In time--and with practice--you may gain enough flexibility to grab both ankles simultaneously and execute the bow. This is a difficult posture for many, so don't get upset if you are having a hard time doing it. As you do the bow, you will feel your chest open up. Your neck gets a good stretch, as do your arms and legs.
When beginning any exercise program, consult with your physician first. If you have certain conditions or injuries, yoga might not be the best option for you.
http://www.ehow.com/how_4464885_execute-bow-yoga.html
