[Pose Of the Week] Inverted Tip-Toe Bow Pose (Advanced)

Challenge your limits & expand your horizons with Inverted Tip-Toe Bow Pose!

Inverted Tip-Toe Bow Pose (Viparita Prapada Dhanurasana)  – aka Headstand Bow Pose (Shirsha Dhanurasana) – is an advanced-level yoga pose that challenges strength, balance, and flexibility. This pose provides a deep stretch for the spine, chest, and torso, while strengthening the legs, arms, back, shoulders, core muscles, and ankles. It is also believed to energize the body, relieve stress, anxiety, depression, and fatigue, calm the nervous system, improve digestion, and stimulate the thyroid and pituitary glands. Traditionally, this pose is also thought to slow the aging process.

This pose may be recommended for those with asthma, osteoporosis, or fertility issues. However, those with severe back, neck, or head injuries, heart problems, carpal tunnel syndrome, or high or low blood pressure should avoid this one. Pregnant women should also skip this pose.

How to Do Inverted Tip-Toe Bow Pose:

1. Lie flat on your back. Keep your feet together and hands beside your hips.
2. Fold your knees and bring your heels closer to your sitting bones. Place your heels flat on the floor. Keep some distance between your heels.
3. Bend your elbows and press your palms on the floor. Make sure your palms are comfortably placed next to your head and your fingers are pointing toward your shoulders. The distance between your palms should be the same as the distance between your feet.
4. Press your feet and palms against the floor. Exhale and gradually lift your hips off the floor. Let your arms and legs support your body weight equally.
5. Push with your arms and legs and let the crown of your head extend towards the floor.
6. Press your feet and palms into the floor and straighten your arms as much as possible while lengthening your spine, keeping your weight distributed evenly (this is Wheel Pose).
9. Next, slowly bring the crown of your head to the floor.
10. Bend your elbows and place your forearms on the floor (palms facing the floor).
11. Inhale and push your chest slightly forward.
12. Lift your heels off the floor and slowly grip your right ankle with your right hand. Hold this pose for a few seconds and then grip your left ankle with your left hand.
13. Stay in the full pose for 3 to 6 long breaths.
14. To come out of the pose, lower your heels and release your ankles, bringing your palms back to the floor beside your head. Inhale back up into Wheel Pose. Then slowly release the hips down to the floor. Straighten your legs and rest for a few minutes in Savasana/Corpse Pose.

Sources:
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Image Courtesy of https://mryoga.com.

 


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