The eleventh in a series of columns offering yoga postures for men, women, and children to practice at home, school, on the road or in the office. With special thanks to Ross Pottinger of Wink Photo Design in Brisbane, Australia for the photos and the support in this project. And many thanks to Louisa Dick for taking part in the project. Do check with your health care practitioner before beginning a yoga practice. Many postures are not suitable for pregnant women, people with joint replacements, those with hypertension or other medical conditions. If you have a posture that you would like to see in this column, I welcome your suggestions. Namaste, H!

Dhanurasana – The Bow Pose

To Begin: Lie on your belly and kick your heels up to your buttocks a few times. Clasp the ankles in the hands, all five fingers together, and rest your hips, knees and chin on the floor.

The Pose: Inhale to begin, and then retain the breath while you raise your body up, lifting knees and thighs off the ground at the same time as lifting the chin and chest. Reach up with strong legs, and expand outwards from the chest through the arms. Allow your body to make a soft curve from tailbone to crown, lifting the gaze once you have reached the top of the position, and breathing naturally.

To Intensify: For advanced students, you may use ‘Rocking Bow’ by gently rolling forward and back over the abdomen. Inhale as you rock back, exhale as you rock forward.

Breathing: Breathing deeply in this pose helps to open and stimulate the lungs, heart and chest.

To Modify: If you have a physical condition, or inflexibility that prevents you from completing this pose, you can work with one side at a time, or both sides with this modification: simply allow the legs to remain on the floor while you expand the upper body. Keep the thighs strong to support the arching back.

Focus: Keep thighs lifting evenly and knees no wider than hip width apart. Keep a smooth curve in the spine, not over-extending in any one area. Watch for the tendency to let the shoulders rise to the ears, keep the neck and upper back long and broad.

Cautions: This pose should be done after other backward bending asanas like cobra and locust, and should not be done on a full stomach. People with ulcers or hernia should avoid this pose. Always follow with a forward bending asana.

Benefits: Tones and balances kidneys and adrenals. Massages the internal organs and abdominal muscles, stimulates liver, and improves the overall function of the digestive and elimination systems. Opens chest and improves flexibility of the spine.

Philosophy: Imagine your body as a bow, your torso and legs are like a beautiful young piece of wood, and your arms are the strings. As your suppleness improves, more and more of your own inner power will be available to you reach your highest aims.