How to develop the bow pose further, shifting the emphasis to the thoracic spine with a beautiful, downward-flowing movement.
Position 1: The centring activity is roughly in the upper region of the lumbar spine. To create a downward flow, it is important to raise the knees to at least shoulder height. Position 2: The centring activity remains in the lumbar region, but the arch in the back is now more pronounced than in the previous image.
The bow can now be adjusted so that its centre lies in the region of the 8th to 10th thoracic vertebrae. However, this places greater demands on both the consciousness and on the flexibility of the spine.
Preliminary exercise: This variation with one leg helps to build up a dynamic from the thoracic spine towards the leg.
Take a folded blanket and place it beneath your abdomen, level with your hips. This makes it quite easy to achieve a beautiful bow pose with the movement transferred forwards.
Final position: The bow pose, with a centring at the 8th to 10th thoracic vertebrae, shown in its ideal form. This position places demands on the consciousness – because it is necessary to overcome the body and free oneself somewhat from the pull of gravity. This is possible if one allows the skin and the periphery to remain relaxed and if there is a clear, centred, flowing activity in the spine towards the legs.