MAN ON THE MAT with Ravi Dixit
Shooting Bow Pose (Akarshana Dhanurasana)
In ancient yoga traditions, the bow is considered a great symbol of strength, focus, and precision.
BENEFITS
- Stretches hamstrings.
- Enhances spine and hip flexibility.
- Stimulates abdominal organs.
- Improves blood flow.
- Supports focus and mental clarity.
ANATOMY & ACTIVE MUSCLES
- Hamstrings: Stretched during the pose.
- Spinal Erectors: Maintain a straight spine.
- Hip Flexors: Engage to maintain leg position.
COMMON MISTAKES
- Misalignment of legs: The leg that you pull back should be within the alignment of the body and not pulled to the side. This can cause the pose to become unbalanced risking injury.
- Straining the back and neck: It’s a common mistake to arch the back or neck to bring the foot closer to the ear. Keep the spine straight and keep the neck neutral.
- Holding the breath: In challenging poses it’s easy to forget to breathe. Make sure to breathe evenly and slowly, which makes the pose easier to maintain.
TIPS
- If you have trouble reaching the foot, place a strap around your foot before pulling it back.
- You can place a yoga block under the hip for more stability.
- Keep your lower leg slightly bent if you’re unable to stretch it fully.
FOCUS
- The physical effort of holding this pose requires stability and concentration, supporting overall mental focus and clarity of mind.
- Avoid this pose if you have back or hamstring injuries.
Ravi Dixit is an Indian yoga teacher and founder of Ravi Yoga Retreat, living between London and Goa. He is passionate about making traditional yoga understandable for everyone.
Visit: ravi.yoga or connect on Instagram @raviyoga_goa
Om Magazine
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