Bow

TRADITIONAL ALIGNMENT

Foot to Hip : hip adducts, extends and internally rotates, knee extends,
Spine : Extended (backbend), neck neutral.
Shoulder to Hand : shoulders extend, adduct, internally rotate. elbows extend.

INTEGRATION

Bow pose is great for opening the front body and arm lines whilst strengthening the shoulders to stabilise the kick back. the thighs work to extend the hips and kick back into hands. This pose can be quite intense on the shoulders and knees so move gradually into the pose or prepare them prior with i.e easy 1/2 Bow. This pose is quite accessible as there are so many ways to perform.

EXPLORATION

Foot to Hip : hips abducted vs adducted, kick back and down vs kick up, amount of hip extension. foot flexed or pointed.
Shoulder to Hand : reach inside edge vs outside edge of foot

MODIFICATION

- Use strap
- Don't extend the spine, just quad stretch
- pelvis on blanket
- Locust pose
- 1/2 bow

ADVANCEMENT

1/2 frog 1/2 bow
1/2 flip 1/2 bow
Flip Grip

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