Practice bow posture to strengthen chest and back

Practice bow posture to strengthen chest and back

Bow position works to help you relax the back and chest quite well. This is a yoga pose that you can try if you are familiar with the subject.

The bow pose (bow pose – dhanurasana) is one of the intermediate yoga poses. This pose requires you to pull your torso backwards, thereby helping to widen your chest and stretch your back. This is a yoga pose that is very suitable for those who want to relax their back after a long day sitting in front of a computer screen.

How to do bow pose

You can do bow pose on a yoga mat or floor mat. Once you’ve prepared your training site, you can start doing the following:

You lie on your stomach, your chin touching the floor.

– Roll your hands on both sides so palms are facing up.

Exhale, bend your knees so that your heels are as close to your butt as possible.

– Knees open at hip width.

– Use your hand to hold the ankle. Note that you only hold your ankles, not your feet. You keep your feet facing the ceiling.

Inhale and bring your heels up from your buttocks.

– You turn your shoulders and lift your head, chest, and thighs off the mat. Right now, only the central muscle is in contact with the training mat.

Lower your hips to the mat to stretch your body more. You may find that your back stretches as your weight and center of gravity move to the center of gravity. At this time, the chest and shoulders will be enlarged.

Look straight ahead, hold the pose for about 15 seconds and focus on stretching, breathing and balance.

Exhale and get out of the posture by lowering your head, chest, thighs, and legs onto the mat.

Let go of your ankles and bring your hands back to your sides. Relax for a few seconds and repeat the steps (if you like).

The bow pose is a yoga pose that requires a lot of flexibility and flexibility. If you find it difficult to hold your ankle firmly, try placing a towel under your thigh. This will help you raise your thighs higher, making it easier to grip your ankles. You can also use a yoga rope to bring your ankles and arms together.

If you want to practice increasing flexibility, you can practice half bow (ardha dhanurasana) instead of bow. When doing this yoga pose, use your left hand to grab your right ankle and lift your body. Then, drop your left arm and left leg down and do the same with the right. This practice also offers the same benefits as the bow pose, but doesn’t require too much flexibility.

half bow posture
Half bow pose

If you want to improve this yoga pose, you can press your legs together. When you press your thighs, calves, and legs, your shoulder blades will also come together so you can lift your body higher. You can also use the handle to grab the opposite ankle to stretch more muscles.

Another way to improve this yoga pose is to use your hand to hold your big toe instead of your ankle. This practice requires more balance.

The benefits of the bow pose

The bow posture mainly affects the chest and back. When trying this yoga pose, you will have some of the following health benefits:

– Extend chest and stretch back. This is useful for those who have to sit or stand for extended periods of time.

– Helps open the neck, shoulders and abdomen.

– Improves back flexibility and enhances balance in the core and chest muscles.

Common mistakes when practicing

bow pose

There are a few mistakes you need to avoid when doing your bow pose to prevent yoga injuries:

• Hold the foot instead of the ankle: When entering the posture, you need to hold your hands on your ankles as this is the safest and most difficult part to slip. If you slip, you can lose your balance and injure your chin and chest.

• Do not keep knees hip-width apart: Your knee opening is very important if you want to practice your bow position. If the knees are too close together, you may experience back discomfort. Bringing the knees too close together can also cause the hips to open incorrectly, which in turn causes muscles to strain. Therefore, keep your knees hip-width apart for safety and comfort.

• Turn shoulders carefully: This yoga pose requires you to reach your arms back and raise your arms. However, you should slowly rotate your shoulders and be careful when exercising. Reaching out and lifting your arms too quickly can make you feel uncomfortable and hurt your shoulder.

• Get out of position too quickly: Getting in and out of the bow can be difficult for beginners and not flexible enough. Lower your head, chest, thighs, and legs slowly before you get out of the position for added safety.

• Hold your breath: In some yoga poses, holding your breath can assist in stretching your body. However, the bow pose does not require you to hold your breath when practicing. You should exhale when entering and exiting the position and inhale as you lift your body up. Holding your breath can prevent your chest from fully opening.

Before practicing, you should also note the following to keep yourself safe:

The bow pose can help relieve back discomfort without causing pain. So, get out of position slowly if it hurts.

– If you have had back, neck pain or trauma before, consult your doctor before doing this yoga pose.

– Pregnant women should also not practice bow position because body weight can be on the abdomen.

– Patients with inguinal hernia, high blood pressure or just surgery in the abdomen should also consider before exercising.

The bow pose is one of the difficult yoga poses you can try to improve your back and chest better. This is also a posture that helps you improve your body’s flexibility.

Nhu Vu | Health CPN

The articles of Hello Health Group and Health CPN are for reference only, and are not a substitute for medical diagnosis or treatment.

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