The English name of dragonfly: archerpose, Sanskrit Name: akarnadhanurasana, dhanu is the meaning of bow, akarna is the meaning of ear, in this pose, stretch a foot up until the heel touches the ear, just like the archer pulling the bowstring
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In this advanced pose, both legs can be stretched straight, the upper legs are almost vertical to the ground, and the big toes of both feet are tightly grasped, just like a very full bow
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The practice steps of pulling bow are sitting and standing on the cushion, legs straight, and walking stick preparation
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Bend the left knee at the root of the right thigh, inhale, extend the spine, exhale, hook the big toe of the right foot with the thumb, index finger and middle finger of the right hand, and hold the big toe of the left foot with the left hand, exhale again, bend the elbow of the left hand, lift the left foot away from the cushion surface, and keep breathing
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Inhale and extend the spine
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When exhaling, slowly raise the left foot up close to the ear again
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At the same time, pull the left arm back
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Don’t slip the main fingers
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During the whole practice, keep the right leg straight, the knee straight up, and the thigh tight
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The simplified practice and auxiliary practice method of bow pulling type (1) step back simplified practice (2) extension band auxiliary practice (3) yoga chair auxiliary practice (4) the effect of bow pulling type
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Bow pulling type can make leg muscles more flexible, massage abdominal viscera, promote intestinal peristalsis, flexible hip joint, strengthen spine strength, enhance memory
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For Jiaren with lumbar disc herniation, please practice under the guidance of a professional teacher
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For Jiaren with stiff back, beginners can do a good job of forward bending and single leg back forward bending before practicing this movement
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Do a good job of bow drawing preparation, practice sequence, click into the video number below to watch more dry goods, remember to praise + pay attention! Teacher wechat can long press the figure below to identify the QR code, add a point in the lower left corner to select yoga products.
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