FITNESS Body-toning yoga move

Stretch to tone all over


Yoga
Lee Kennedy

The Bow Pose (Dhanurasana) is a great movement involving the muscles of groin, abdomen, chest, spine, shoulders, neck and deep hip flexors (psoas). It is one of those complete yoga poses that stretches and strengthens the front of the whole body, as well as the back muscles.
Practicing daily can help tone and increase the flexibility of the spinal muscles, while at the same time help to increase blood circulation to the spinal column, helping revitalise the whole spinal nervous system.
As it can also help with toning up and stimulating the organs around the abdomen area, this pose can be useful in improving digestion, the function of kidneys, liver and spleen.

Bow Pose

• From the prone position, bend the knees, bringing the feet towards the buttocks (some folded blankets can make this more comfortable)
• Take the arms behind and catch hold of the ankles, right ankle with the right hand, left with the left hand
• Exhale, gripping the ankles, raise the chest, knees and thighs up away from the floor
• Keeping the hands straight. After lifting the lower portion, the upper part of the stomach, chest, neck, and head should also be lifted
• The only area which should touch the ground, ideally, is the naval and abdominal area. All other part of the body should be raised making the shape of the body like a stretched bow
• Keep the feet and knees slightly apart
• Keep a firm grip on the ankles, turning the palms in towards the body, and use a resistance between the legs and the arms to help in raising the legs and chest further
• Lift the head and look up
• The body will rest on the lower abdominal area
• If this is comfortable for you, try rocking yourself back and forth gently while holding on to your ankles
• Exhale, release the ankles, lower the trunk and legs to the floor

Seek the advice of your yoga teacher if suffering from migraine, back or neck injury.

Lee Kennedy qualified with The BKS Iyengar Yoga Association UK, the YTTC and Ana Forrest of Forrest Yoga. She specialises in pregnancy-related yoga and also studied with Janet Balaskas, founder of the Active Birth Foundation, UK. Call 0863906343 for more information.