Advanced Yoga Poses : Yoga Bow Pose

Advanced Yoga Poses : Yoga Bow Pose


Bow Pose is the extended version of the Locust
Pose. So once you’ve mastered that then you add in greater extension and work on more
spinal flexibility and increasing that range of motion. So come down, hands underneath
the shoulders into resting position. Take a moment to find your navel into your spine,
so you don’t tip that bowl that you have sitting on your pelvis in neutral position. Now first
practice by active arms and active legs, just like you did in Locust. Leaving the head in
line with the spine, active spine, leaving everything in parallel position, and we’re
going to reach back and release. Now the goal here is not to pull on the shoulder joint,
we want to initiate this pose and this stretch by elongating through the top of the head,
pressing your feet towards your hands, never holding your breath, inhale, exhale. If you
can’t start by getting your knees off the mat, start here. Rest your thighs onto the
mat, try to keep your head in neutral, think of sculpita retraction but leave that front
of the shoulder nice and soft. Joints are you stabilizer. We don’t want to use them
to control the movement. It’s your muscles that will control that work with the joint.
And you’ll find you’re active range of motion. It’s a great opener for the chest, very active
quads, and spinal flexion. Release down. Hands underneath here, shoulders and release back
into Child’s Pose and spinal roll up. Definitely make sure you master a Locust Pose before
you head in to the Bow Pose.