Bow Pose Yoga Sequencing: Relaxing Follow-up Poses
A simple rule to follow after any difficult pose is to ensure the muscles gets relaxed the right way. Understanding the impact any pose has on the muscles will help to follow-up immediately with the right kind of sequence of yoga poses for relaxing. Not all of us have the same body and flexibility and therefore keeping this in mind the sequence will vary. But given below are the standard relaxing poses which can be practiced after Dhanurasana.
- Adho Mukha Virasana (Downward Facing Hero Pose): The complete stretch of the shoulders in Dhanurasana can be relaxed in this Downward Facing Hero Pose. After releasing the pose from Dhanurasana come into Makarasana (Crocodile Pose), and from here pick the entire upper body and with palms placed close to the chest go backwards and sit on your heels and knees. This pose has the forehead touching the floor and with arms stretched in front. Relax in this pose taking your mind to the neck , shoulders and chest with slow breathing.
- Uttana Shishosana (Puppy Dog Pose): From Adho Mukha Virasana, pick the body from the lower back and take the chest on the floor. Here the arms are stretched taking them forward on the floor till your chest and chin touch the floor thus making the lower back rise upwards. The pushing of the lower back upwards will help in releasing any tensions around the spine caused from Dhanurasana.
- Rabbit Pose (Sasangasana): Moving from Puppy Dog Pose, now place your arms behind you and try and reach for both your heels while bringing the head close to your knees. The more you bring the crown of the head on to the floor close to your knees the more the muscles around the neck will be relaxed. Here the lower back is raised upwards and the entire shoulders and chest is got inwards closer to the thighs.
- Makarasana (Crocodile Pose) / Advasana (Reverse Corpse Pose): Finally relaxing the entire body in this pose is a must. With face down on the floor and arms stretched in front and feet placed a foot distance , completely loosen the entire body ensuring the chest and tummy are pushing the floor while breathing.
Back bends surely need the right kind of poses to relax.