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About this Practice
Bow Pose — a deep backbend that massages the abdominal organs and naval centre while opening the chest. One of the key postures in the Naval Correction Programme.
How to Practise
- 1
Lie prone. Bend both knees.
- 2
Reach back and hold the ankles (or feet).
- 3
Inhale and lift the chest and thighs simultaneously off the floor.
- 4
Rock forward and back on the belly to massage the abdomen.
- 5
Hold 15–30 seconds. Repeat 2–3 times.
Benefits
- ✓Massages abdominal organs including the navel centre
- ✓Opens chest and stretches the front body
- ✓Strengthens the back
- ✓Stimulates kidneys and adrenal glands
- ✓Reduces belly fat
Health Goals Addressed
⚠️ Cautions & Contraindications
High or low blood pressure. Pregnancy. Hernia. Recent abdominal surgery.
Want to learn this under guidance?
All practices in this library are taught systematically at Nibedita Yoga Training Centre.