Bow Pose Yoga Sequencing: Level Up Follow-up Poses

Bow Pose

The sequence of the yoga poses (asanas) should go from the easy level to the intermediate level and then to the advance level. So someone who has already reached a good practice with the intermediate level can challenge themselves with the advance level but with the guidance of a good yoga teacher or Guru. Dhanurasana can be classified under the intermediate level of yoga poses, but to get the pose right with breathing, a lot of practice will be needed to make sure the pose is held for longer time. Below we shall discuss next level of yoga poses at intermediate level. The practice of these yoga poses will help to move to the advance level eventually.

  • Ardha Dhanurasana (Half Bow Pose): Though this is a Half Bow Pose and generally practiced before the Full Bow Pose, it may be difficult to balance the body with one leg raised. In this pose both extremes of the body is raised just like in Dhanurasana , but we need to hold just one foot with the same hand and allow the other foot and leg to balance in the air off the floor. The hand which is not holding is stretched forward in front helping to balance the body. The balancing of the body in this yoga pose is difficult and hence considered as the Next Level Yoga Pose.
  • Supta Virasana (Reclining Hero Pose): Much after the Back is bent backwards thus making the muscles around the spine and upper body strong, the body is ready to take the back the opposite direction. Here seated on your knees and on your heels in Vajrasana (Thunderbolt Pose), slowly take the body backwards trying to lie on the floor . In this pose the entire body is lying down, putting some pressure on the ankles and the arms are stretched behind your head. Slowly raise the entire back from the floor upwards and just the shoulders remain on the floor. This stretch where the spine is curved upwards from the floor brings in a deeper stretch to the muscles around the spine thus improving flexibility and improving the nervous system.
  • Purvottanasana (Upward Plank Pose): The next level to bring in strength to the shoulders is this Pose ,Upward Plank Pose. In Dhanurasana , the shoulders were stretched backwards hence tightening them from behind. In this pose as you are seated in Dandasana (Staff Pose) with legs stretched in front of you, place the palms on the floor behind your back at a decent distance between the two arms. As you inhale raise the entire body by placing the feet on the floor and taking the weight of the body on your wrists and shoulders. The only connection to the floor are your feet and your palms while the rest of the body is off the floor and bring the neck and slowly hang it backways and down. Ensure with breathing the entire body weight is spread across and not placed on the elbows and wrists. This opposite bend of the back when compared to the back bend at Dhanurasana works to improve the flexibility of the back.
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