The old version of this post was a short list of three poses (the cobra, the bow and the shooting bow), and much of its wording was scrambled until the instructions no longer made sense. All three are classic poses with easier and harder versions, so this rewrite keeps them and explains each one clearly, along with who should skip them.
What should you know before you start?
Two of the poses are backbends done lying on your stomach, and the third is a seated stretch for the hips and legs. The National Center for Complementary and Integrative Health says yoga is generally safe for healthy people when done properly under a qualified instructor, that the most common injuries are sprains and strains, and that learning without supervision has been linked to a higher risk of injury. Warm up first (see warming up and breathing before yoga), use a mat and move slowly.
How do you do the cobra (Bhujangasana)?
Mayo Clinic describes it this way: lie on your stomach with your legs straight and your toes pointed, and place your hands on the floor next to your chest. Breathe in, keep your hands light, and lift your head, shoulders and upper back. Engage your core to support your back, hold for five breaths, then breathe out and lower down. Here are the Mayo Clinic instructions for the cobra. Mayo also says to squeeze your buttocks, while some teachers prefer to keep them relaxed so the lower back is not compressed, so choose whichever feels comfortable.
If the full pose pinches your lower back, keep your forearms on the floor with your elbows under your shoulders (often called the sphinx), or lift only a little. Keep your neck long rather than tipping your head back. Staying low is better than pushing up until your elbows lock.
How do you do the bow (Dhanurasana)?
The bow is a stronger backbend, so do it after the cobra, when your back is warm. Lie on your stomach, bend your knees and reach back to hold your ankles, with your knees about hip-width apart. Breathe in and press your feet back into your hands so that your chest and thighs lift together. Let the lift come from kicking your legs back, not from yanking with your arms. Hold for a few breaths, lower slowly and rest with your head turned to one side.
If you cannot reach both ankles, lift one leg at a time, or loop a strap around your ankles. A thick mat or folded blanket under your hips makes it more comfortable. If your lower back pinches, lower your legs a little.
What is the shooting bow (Akarna Dhanurasana)?
The name means “bow to the ear,” and the shape resembles an archer drawing a bowstring. Sit with your legs straight in front of you and hold your big toes, or your ankles or shins if you cannot reach. Keep one leg straight and pressing into the floor. Breathe in, bend the other knee, and draw that foot toward your chest, or toward the ear on the same side, pulling the elbow back as if drawing a bow. Hold for a few breaths, lower slowly and repeat on the other side.
Teachers differ on the grip. The old post used a crossed grip, with each hand holding the opposite foot, but many hold the foot on the same side. Reaching the ear is not required; sitting on a folded blanket and using a strap are normal ways to ease in.
Who should skip or change these poses?
The NCCIH says pregnant women, older adults and people with health conditions should talk with their health care provider and the instructor, because some conditions call for changes. These include knee or hip injuries, lumbar spine disease, severe high blood pressure, balance problems and glaucoma. Beyond that, common teaching advice (not from the NCCIH) is to skip the cobra and bow with a current back or neck injury, wrist or shoulder pain, an abdominal hernia or recent abdominal or spine surgery, and to avoid lying on your stomach during pregnancy. Stop if you feel numbness, tingling, dizziness or shooting pain.
How can you put them together?
A simple order is cobra, a rest (child’s pose, with your forehead on the floor, is a common choice), bow, another rest, then the shooting bow on each side. For a gentler back-lifting pose, try the locust for computer users; for the wider picture, read an introduction to yoga postures and styles. For rules such as no bouncing, see stretching basics. Stop if anything hurts.