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Bow Pose – Dhanurasana

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Welcome to The Fitness Library.

The Fitness Library began as a resource for our personal training and bootcamp clients at Xodus Fitness, but it quickly spread globally, reaching all of you worldwide.

We are happy to share our fitness tips, fat loss strategies, training and exercise advice, nutrition ideas and recipes with all of you.The goal of this site is to bring new ideas into your life, motivate you and inspire you to reach new health and fitness goals. Exercise and proper nutrition are the keys to your health and fitness success. Balance is the key and with a little bit of support you can reach those goals in no time. Enjoy the site and feel free to leave your comments, thoughts and ideas.

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Level: Beginner

San Francisco Personal Trainer and Yoga Instructor Yana demonstrates Bow Pose.

Instructions: Lie prone on the mat with the arms by side of body.

As you exhale, bend the knees and place hands on the ankles.

Keep knees hip width apart throughout the pose. Inhale and strongly kick back the feet towards the back so that the chest and thighs are lifted off the mat.

As you continue lifting, pull the shoulder blades together and shoulders away from the ears.

Breathe normally in the pose. Release the pose with an exhalation and stay lying in prone position for a few breaths.

Modifications:

-If it is challenging to hold ankles, wrap straps around the ankles and hold the ends of the straps. Keeping the arms extended.

-Challenge yourself by keeping inner thighs, calves and inner feet touching each other.

Benefits:Bow Pose Yoga

-Stretches the full front part of body including shoulders, arms,throat, chest, abdomen, thighs and hip flexors (psoas)

-Improves posture by strengthening the back muscles.

-Stimulates the reproductive organs

-Relieves stress and fatigue

Interested in Yoga or Personal Training in San Francisco, check out X0dus Fitness.

 

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Admin Welcome to The Fitness Library. The Fitness Library began as a resource for our personal training and bootcamp clients at Xodus Fitness, but it quickly spread globally, reaching all of you worldwide. We are happy to share our fitness tips, fat loss strategies, training and exercise advice, nutrition ideas and recipes with all of you. The goal of this site is to bring new ideas into your life, motivate you and inspire you to reach new health and fitness goals. Exercise and proper nutrition are the keys to your health and fitness success. Balance is the key and with a little bit of support you can reach those goals in no time. Enjoy the site and feel free to leave your comments, thoughts and ideas. Interested in becoming a contributor. Email us at admin@thefitnesslibrary.com