Chapters (3)

Yoga Adjustment & Alignment Series : Dhanurasana (Bow Pose)

Stacy McCarthy · 1:39

In this practice

Key teachings

Hands-on yoga adjustments for Dhanurasana (Bow Pose)
Adapting adjustments for different student flexibility levels
Using body mechanics (teacher's legs) to provide support and deepen poses

Ideal for

Yoga teachers learning adjustment techniques
Yoga practitioners interested in hands-on assists
Intermediate to advanced yoga students practicing backbends

Lesson

Instructions

Assisting Dhanurasana (Bow Pose) or Urdva Chakrasana (Upward Facing Wheel Pose) . Hands-on yoga adjustments depend on the student, style of class, student's level and your qualification and experience as a teacher. To learn more visit and Transformational Teaching Through Yoga Adjustments.

Steps

Dhanurasana (Bow Pose)
Hands-on adjustment for less flexible students using heel grip
Hands-on adjustment for more flexible students using foot/shoulder grip

Benefits

Improved spinal flexibility and extension
Enhanced chest and shoulder opening
Strengthening of back muscles
Deepening of the Bow Pose safely

Dhanurasana Chakra Bow Pose Wheel Pose Asana Ama Strap

Transcript

Don your asana the bow pose I'm going to show two adjustments for bow pose for different levels of flexibility the first one is for a student who can easily grab their ankles if they can't grab their ankles you can have them use a strap their chins on the ground they'll take a big inhale I'll place my hands on their heels on the exhale as they lift I slowly draw their heels back on the inhale I move with them and they come back down for a more flexible student I'll have them bring their feet together I'll step over them my sit bones are going to go on the arches of their feet notice that my strength is in my legs not on their feet from here they'll take a big inhale as I bring my hands to the front of the shoulders on the exhale as they start to lift I draw their shoulders back I press into my feet to draw their feet back when I release them the inhale they come back down I move with them the strength is in my legs and I come up Don your asana the bow pose you

Practice summary

Level: intermediate
Duration: 2 minutes
Equipment: yoga matyoga strap (optional for students with less flexibility)
Target areas: spinechestshouldersabdomenhips
Energy: balancing

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