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YOGA ESSENTIALS
ASANA
All asanas are demonstrated by Marion McConnell, certified by the International Yoga Teachers Association and the Advanced Teacher Training from the Sivananda Yoga Association. She has been teaching yoga since 1978, and is the Canadian Representative for the International Yoga Teachers Association.
Dhanurasana - Bow Pose
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"Dhanura" means "bow". The arms resemble the strings of a bow while the head, body and legs resemble the bow.
Variation 1 - Ardha Dhanurasana (1/2 bow)
· Lie face down on the floor, legs extended and arms beside you.
· Place your left hand in front of you, palm down on the floor. Use this hand for balance.
· With your right hand, reach back and grasp your right ankle.
· On the inhalation, and using the strength of your right arm and leg, try to lift the chest and knee off the floor up into an arch.
· Continue breathing while you hold the pose for 5, 10 or 15 seconds, depending upon your ability and comfort level.
· As you exhale, slowly lower the right arm and leg back to the floor.
· Repeat with the left leg.
· Relax on your stomach in advasana (Corpse pose on stomach).
Variation 2
· Do as in variation 1 (ardha dhanurasana), except grasp the right ankle with the left arm. This creates more balance in the pose.
· Repeat on the other side, grasping the left ankle with the right arm.
· Relax on your stomach in advasana (Corpse pose on stomach).
Variation 3 - Dhanurasana
· Lie face down on the floor, legs extended and arms beside you.
· With your right hand, reach back and grasp your right ankle, and with your left hand, reach back and grasp your left ankle.
· On the inhalation, and using the strength of your arms and legs, try to lift the chest and knees off the floor up into an arch.
· Continue breathing while you hold the pose for 5, 10 or 15 seconds, depending upon your ability and comfort level. Be sure to relax the back during the pose.
· As you exhale, slowly lower the right arms and legs back to the floor.
· Relax on your stomach in advasana (Corpse pose on stomach).
Remember: Always work within your own capacity. Never move into pain. Enjoy the pose and listen to your body. This is your greatest protection for preventing injury.
HINT: Once you grab the ankles, the more the arms pull up on the legs, the higher the knees and thighs will lift off the floor. The more your legs pull on the arms, the higher the chest will lift into the arch. Try to work with both stretches.
CAUTIONS:
- If you have peptic ulcers, hernia, high blood pressure, enlarged liver or spleen, do not do variations 2 and 3, and use caution with variation 1.
- Do not do if you have a heart condition, appendix concerns, or certain spinal disorders (in particular, lordosis of the spine, as the spinal arch is increased by this pose).
- Always check with your doctor if you have any doubts or concerns regarding the suitability of this pose for you.
BENEFITS:
- The whole spine is stretched, giving it elasticity.
- People with slipped discs often obtain relief from regular practice of this pose.
- Strengthens the muscles of the back, neck and shoulders.
- Fully expands the chest, facilitating deep breathing and creating space for the heart and lungs.
- Counters kyphosis of the spine (humpback).
- Tones the abdominal organs, activating their functions and increasing sexual fitness.
- Firms and tones the abdomen, thighs, and buttocks.
- Tones the pancreas, which may benefit diabetics.