This week’s pose of the week is Bow Pose, Dhanurasana. Rest on the belly as you find balance between will and surrender.


Stretches the entire front body; quads, hip flexors, abdominals, chest and shoulders. Strengthens the back body; glutes, hamstrings and back. 

How to:

  1. Begin on your belly with your forehead on the mat, palms by lower ribs and legs extended long hip distance apart with tops of feet on the floor.
  2. Bend the knees bringing the heels towards the sitting bones.
  3. Reach back for the outer edge of each ankle.
  4. Keep thighs, knees and ankles hip distance apart and parallel.
  5. Kick back into the hands to lift the thighs and chest.
  6. Balance on the navel.
  7. Engage the low belly and the glutes.
  8. Press the shoulder blades into the back of the heart as you energetically pull the sternum away from the navel.
  9. Gaze the same direction as the heart.
  10. Exhale release back onto the mat, windshield wiper the legs side to side and press back into child’s pose. 

Modify it:

To assist the knees lifting off the floor place a folded blanket or towel under the knees. If you cannot reach both feet do one at a time keeping the opposite forearm on the floor and leg extended long or wrap a strap around the fronts of the ankles.