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The Bow Pose
The Bow Pose implies raising both halves of your body
simultaneously, through a combination of other yoga poses. You
have to make use of your hands and arms in order to pull your
trunk and legs up together to form a curve. This movement tones
your back muscles and contributes to increasing the elasticity
of your spine, while also increasing vitality and improving
posture. The Bow Pose balances the weight of the body on your
abdomen, which reduces abdominal fat. Furthermore your internal
organs receive a powerful massage.
In order to proceed with the move you need to lie down
comfortably on your front, keeping your head down. Now, while
inhaling, bring your knees up and reach back with your hands in
order to hold your ankles. Remaining in the same position,
exhale. Continue by inhaling, while raising your head and chest
and simultaneously pull your ankles up, by lifting both your
thighs and knees of the floor. While arching backwards, keep
your look up. Maintaining the position, take three slow and
deep breaths and then exhale and release your
ankles.
In order
to exercise the Rocking Bow Pose, you have to first come into
the Bow position, and then gradually rock forward and backward.
It is recommended to exhale, while rocking forward and to
inhale, while rocking backwards. Your head should remain in a
static position while you proceed with the Rocking Bow Pose and
your look should be up. Normally, you should repeat the rocking
up to ten times, and then completely
relax your body.
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