Yoga Tip: Bow Pose

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Today I want to show you some of the biggest form mistakes and problems I see when people practice Bow Pose (Dhanurasana)

In the before photo there are a few big issues here that could cause serious injury and hurt your practice

  1. My legs are wider than my hips and my feet/legs are not actively engaged!!  The legs and feet play a HUGE role in a strong bow pose. Make sure feet and legs are no wider than hip width apart, you are actively engaging through your feet and legs to lift yourself up AND that you envision lifting your inner thighs upward (not splaying outwards!)
  2. Instead of lifting with my chest (and legs mentioned above) I am arching with my lower back. Ouch! You can fix this by opening the chest, pressing your shoulder blades down and in and lengthening your belly away from your chest. You should be lifting from both your chest and legs – NOT your lower back and butt (Game Changer!)
  3. My neck is strained, my arms are limp and my shoulders are up by my ears!! In this pose make sure you lengthen through the sides of your neck and pull shoulder blades away from your ears!! This shouldn’t cause any strain in your upper body!!

Want some modifications to work your way to the “After” photo? I love to use a belt around my thighs to help keep me knees inward and legs hip width apart. Another great modification is rolling up your mat under your hip bones and chest for extra support!

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