Online Yoga Lessons
Discover Dhanurasana, Adho Mukha Svanasana And Setubandhasana
Free Online Yoga Lessons To Eliminate Back Pain
Dhanurasana - Bow Pose
Benefits of these online yoga lessons hatha yoga poses... - gives strength and stability to the legs and shoulders
- spinal nerve function and digestion are enhanced
- massages abdominal organs and muscles, toning the abs
- Begin by laying face down on the floor, relaxed
- when ready, bend both legs and grasp the ankles with your hands, relax your back.
- Keep the knee's and legs apart to get the legs higher, tighten your legs, pushing against your hands
- this will raise your legs up toward the sky. Then bring the legs together
- chest is open, you're breathing deeply
- hold the pose for a few seconds, then release and come back to the floor.
Important Point -- the back is completely relaxed in the Bow Pose. Contracting the leg muscles, holding them with your hands, is how the back is arched and the pose is executed.
More Hatha Yoga Poses
Click on the asana's below...
Bridge Pose - Setubandhasana
- start by lying on your back, knee's bent, feet on the floor hip width apart, directly under the knee's
- place the arms stretched out on the floor just away from your body
- gently scoop the sacrum or tail-bone to lengthen the lower back
- inhale, engage the legs by pushing them into the floor, lifting your pelvis toward the sky
- exhale, lengthen the front and the back of your torso
- now, breath deeply, expanding the rib cage and chest
- hold this pose for as long as comfortable
- when releasing the Bridge Pose, slowly come to the floor, one vertabra at a time
Downward Facing Dog Pose - Adho Mukha Svanasana
- Begin from Cat Pose - Marjariasana -- hands and knee's touching the floor
- extend your arms and hands out in front of you, shoulder width apart
- pull the upper arm bones - humerus - into the shoulder joints, and lengthen the spine
- rotate the upper arm bones spreading the shoulder joints
- curl your toes under and exhale, lifting the pelvis and sitting bones into the air toward the sky
- keep the knee's bent and heels off the floor
- lengthen through the spine and arms, stretching the pelvis up toward the sky
- straighten the legs moving your heels toward the floor
- Inhale, draw energy up the arms and legs into the pelvis
- exhale, allowing all this energy to penetrate throughout the core of your body
- hold the pose for as long as you desire, breathing in and out deeply
- when completed, bend your legs and come back to Cat Pose.
- Repeat the steps again for more intense results.
Yoga Training Certification
My name is Karen Sandler. If you're interested in becoming a yoga teacher, I offer an outstanding 200 hour certification course. For teachers, I offer accredited continuing education CEU classes. Click on my photo for details. All courses, and online yoga lessons, are geared to take you to the next level in your yoga practice.
Search This Site...
Here are hatha yoga poses that you can search on for details. Locate the "Search Bar" below this list. I've also included the Sanskit name... tree - vriksasana
crow - kakasana
dancer - natarajasana
warrior or hero pose - virabhadrasana III
hand to toe - utthita padangusthasana
side arm balance - vasisthasana
shoulder stand - sarvangasana
head stand - sirshasana
hand stand - adho mukha vriksasana
plow - halasana
mountain - tadasana
warrior or hero - virabhadrasana II
warrior or hero - virabhadrasana I
basic yoga position
beginners yoga
triangle - trikonasana
cat or table pose - marjariasana
sun bird - chakravakasana
staff - dandasana
seated boat - paripurna navasana
downward facing dog - adho mukha svanasana
upward facing plank - purvottanasana
face down moves - navasana vinyasa
leg raises - ab vinyasa
knee to chest - apanasana vinyasa
monkey god - hanumanasana
runners poses - ashwa sanchalasana
thunder bolt - vajrasana or virasana
pigeon - kapotanasana
bridge - setubandhasana
bow pose - Dhanurasana
wheel pose - chakrasana
standing forward bend - uttanasana
camel - ustrasana
seated forward bend - paschimottanasana Loading
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Therapeutic Online Yoga Lessons
These yoga asana exercises have the reputation for helping in certain disorders and illnesses. They are never a substitute for medical attention, though they may aid in the correction of some disorders.
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