Big Toe Bow Pose

Big Toe Bow pose is a difficult back bending pose requiring more flexibility than Bow pose. It is a very challenging pose for people with limited flexibility especially with limited back flexibility.

English Name: Big Toe Bow Pose

Sanskrit Name: Padangustha Dhanurasana

Difficulty Level: 9

Start Position: Reclining on your belly

Instructions:

Step 1.

Placing your hands on the floor under your shoulders straighten into a back bend.

Step 2.

Bending both knees, stretch one arm overhead to grad both feet.

Step 3.

Stretch your other arm overhead grabbing your right foot with your right hand and your left foot with your left hand.

Step 4.

Bend your elbows and arch your head back touching your head to your feet.

Physical Benefits:

  • Stretches ankles, calves, thighs, and spine
  • Strengthens the spine and back muscles
  • Opens up the chest
  • Opens up the throat
  • Aids digestion

Mental Benefits

  • Stimulates the mind
  • Reduces stress
  • Relieves mild anxiety & depression

Contraindications:

  • Pregnancy
  • Knee, ankle, should or wrist injury
  • Neck or back injury

Bow Pose

Bow Pose is a moderately difficult reclining back bending pose. It is a challenging pose for people with reduced flexibility. Do not become discouraged if after months or years of practice you cannot do Bow Pose or can only hold the pose for a few seconds.

Yoga is not about nailing every pose. It is about discovering yourself and your capabilities. If Bow Pose it not for you move on to another pose.

English Name: Bow Pose

Sanskrit Name: Dhanurasana

Difficulty Level: 5

Start Position: Reclining on your belly

Instructions:

Step 1.

Bend your knees and reach back for your feet or ankles.

Step 2.

Kick your feet back while lifting your thighs and chest up off the floor.

Step 3.

Hold the pose for several breathes, or as long as it feels comfortable.

Step 4.

Release and returning to lying on your belly.

Physical Benefits:

  • Stretches ankles, calves, thighs, and spine
  • Strengthens the spine and back muscles
  • Opens up the chest
  • Opens up the throat
  • Aids digestion

Mental Benefits

  • Stimulates the mind
  • Reduces stress
  • Relieves mild anxiety & depression

Contraindications:

  • Pregnancy
  • Knee, ankle, should or wrist injury
  • Neck or back injury
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