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Dhanurasana or floor bow works the total spine, if you do it correctly. But because it’s the last posture in the spine-strengthening series it’s sometimes tempting to take it easy, or not worry too much about alignment. Remember, though that correct form is key to the Bikram postures — especially the spine strengthening poses. You don’t want to create imbalances or the possibility of injury through poor alignment.
Here are some tips for perfecting your floor bow for maximum benefit (with thanks to Bikram Yoga Vancouver)
1. Make sure the distance between your knees and your feet is within shoulder width. Ideally you want six inches between the knees and the feet, but if that’s too challenging to begin with keep them at shoulder width.
2. Keep your wrists straight when you grab your feet. This means you need to grab your feet with your fingers, not hold with your palms.
3. Keep your hips are even. If your hips are out of alignment when you start the posture one leg will be higher than the other when you kick.
4. Start the kick slowly. When your legs can’t go any higher start to look up to lift your chest up. Relax your shoulders and don’t pull with your arms. Just hold your feet and let your legs do the work.
5. Roll forward until the top part of the abdomen is touching the floor.
6. Relax your neck and drop your head back as much as possible.
Questions about a posture? Ask in the comments and I’ll respond!