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Dhanurasana, also known as the Bow and Arrow Pose, is a powerful yoga pose that blends balance, strength, and flexibility. Named for the form it resembles, this pose strengthens the back muscles and extends the entire front body.

The Bow and Arrow Pose: How to Execute It

Beginning Position:  Extend your arms beside you while lying face down on your mat. To grab your ankles, bend your knees and extend your hands backward.

Lift and Arch:  Take a deep breath, then raise your thighs and chest off the floor. Make a bow with your body as you bring your ankles toward your glutes. To prevent pressure on your neck, keep your gaze forward or slightly upward.

Hold and Breathe:  Hold this position for 20 to 30 seconds, keeping your core muscles engaged and your breathing steady. Make sure your shoulders are still relaxed and not in line with your ears.

Release safely by letting go of your ankles and lowering your body gently back to the mat. To counterbalance the backbend, rest in a neutral position, such Child's Pose.

Advantages of Posing a Bow and Arrow

Increased Flexibility:  This exercise stretches the quadriceps, shoulders, and chest.

Strengthening:  Develops the core, glutes, and back muscles.

Better Posture:  Encourages improved posture and spinal alignment.

Typical Errors to Steer Clear of

Overarching:  Steer clear of overarching your lower back. Pay attention to controlled lifting.

Restrained Shoulders:  Avoid locking elbows and keep shoulders away from ears.

Including Bow and Arrow Pose in in your practice will improve your body awareness, flexibility, and general strength.