Dhanurasana (Bow Pose)
Learned: Asana Lab
See Manual Pages: 138, A-114, A-117
Where this can show up in class: Peak Pada, Afterward, Connecting Vinyasa
This pose can be done in the following orientations: Prone.
This pose contains the following overall actions: Backbend.
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | |||
| Back/Second Leg | X | X | |||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Pelvis through feet Pelvis through crown |
Belly Pelvis |
Pelvis through feet Pelvis through crown |
Inner thighs Shoulder blades Between hands and ankles |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Ardha Dhanurasana w/ strap |
Ustrasana Setu Bandhasana Urdhva Dhanurasana Bitalasana / Bidalasana Uddiyanasana Bhekasana |
Legs lower, bend knees, windshield wiper, rock side-to-side |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Shoulder external rotation Shoulder abduction |
Front body Hip flexors Quads |
Perispinal muscles Erector spinae Core (for stability) Hamstrings Glutes |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Overuse of cervical spine | Neutral spine through neck |
| Hip abduction/external rotation; Knees too wide | Engage glutes (glues transverse abdominals through pelvic floor and into adductors); Samana through inner thighs |
| Holding/forcing pose w/ hands | Krama down; Use strap |
| Overuse of lumbar spine | Cue vyana vayu |