The Yoga Bow pose aims at making your spine supple and nourish it by increasing the flow of blood towards it. Doing this asana (pose) regularly also builds your body’s immunity against lower back related ailments like slipped disc and sciatica. But if you already suffer from these ailments then you can do this pose only after consulting your physician. You also need to learn to do this pose under the guidance of a trained yoga tutor, so that you learn to do it safely and effectively so that you do not end up doing it wrongly and hurting your spine.
This pose which is also known as the Dhanurasana is a back bend pose which you start doing by lying down on your belly. Inhale and on your exhale, lift your chest up. Bend your arms from the elbows and rest on your forearms.
Lift your right leg and bend it from the knee. Bring your right foot near your right buttock, and move your right arm towards your back. Hold your right ankle with your right hand. Do likewise with your left foot and hold your left ankle with your left hand.
Beginners may not be able to hold both legs this way. To make it easier for you, you may lift one leg at a time (say the right leg) and move only one arm behind you to hold the leg. When you do this, bend the left arm from the elbow and place it on the floor in front of you to support you as you hold your right ankle with your right arm. After you have a firm grip of your right ankle, press your right foot towards the right buttock to get used to placing your leg in this awkward position. Doing one leg at a time while you support yourself with your other arm, helps you to keep your shoulders lifted and not allow your chest to fall back to the floor, which is the normal tendency as you pull your right leg with your right arm.
After you get used to holding up your chest, when you pull your leg with your arm, you may pull both your legs with your hands. When you do this, you also lift your chest and thighs further off the mat. As you do this your body looks like the shape of a bow, hence the name for this pose.
Sources:
Improving Your Yoga Stretching : Yoga Bow Pose
http://www.youtube.com/watch?v=8BxFVG_C_bE
http://www.holistic-online.com/yoga/hol_yoga_pos_bow.htm
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