The Bow Posture implies raising both halves of your body simultaneously, through a combination of other yoga poses. You have to make use of your hands and arms in order to pull your trunk and legs up together to form a curve. The Bow Posture is also known as Dhanurasana and is, recognized for its rejuvenating effects and the relaxing of many little-used muscles. This movement tones your back muscles and contributes to increasing the elasticity of your spine, while also increasing vitality and improving posture. The Bow Posture balances the weight of the body on your abdomen, which reduces abdominal fat. Furthermore your internal organs receive a powerful massage.

In order to proceed with the move you need to lie down comfortably on your front, keeping your head down. Now, while inhaling, bring your knees up and reach back with your hands in order to hold your ankles. Remaining in the same position, exhale. Continue by inhaling, while raising your head and chest and simultaneously pull your ankles up, by lifting both your thighs and knees of the floor. While arching backwards, keep your look up. At first you may find it a help to widen the space between the knees for the second part of this exercise. You may not be able to achieve elevation at first. Maintaining the position, take three slow and deep breaths and then exhale and release your ankles.

In order to exercise the Rocking Bow Pose, you have to first come into the Bow position, and then gradually rock forward and backward. It is recommended to exhale, while rocking forward and to inhale, while rocking backwards. Your head should remain in a static position while you proceed with the Rocking Bow Posture and your look should be up. Normally, you should repeat the rocking up to ten times, and then completely relax your body.

The Bow Posture, together with the Cobra Pose, are the two most important exercises for backward stretch of the spine. Meanwhile the abdominal region is stretched and exercised and the entire sympathetic nervous system stimulated. This results not only in physical well-being and longevity, but improved emotional and nervous control.