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Dhanurasana

February 12, 2019October 10, 2019by The Balanced Yogiin asana, Yin, Yoga, yoga asana, Yoga TherapyTags Apanasana, Ayurveda, Knees to Chest pose, Peggy Breeze, The Balanced Yogi, Yoga, Yoga Asana, Yoga Therapy

 

BOW POSE

Dhanurasana

(don-your-AHS-anna)

Dhanu = bow

 

Bend back into the shape of a bow to feel energetically locked, loaded, and ready to take aim.

Steps

  1. Lie on your stomach.
  2. Bend your legs and hold on to your ankles, bringing your knees hips-distance apart. Listen and experience the breath.  Relax your eyes and the back of your neck as you rest your forehead on the ground.  Feel the relaxation at the front of your thighs as you allow the bottom of your pelvis to lift minutely from the ground.  Elongate your waist and lower back.  Let your tailbone feel like it is pushing into the floor.
  3. First lift your legs slowly; then lift your head and chest. As your legs, head and chest lift, your arms will extend further as if they were the string of a bow.
  4. Lift your thighs strongly upward and into your hamstrings and arc your chest forward and upward, letting your head and neck follow that graceful line.
  5. Open your back body as much as your front body. If the lower back pinches, do not lift so high and try to stretch through the lumbar spine. If your knees hurt, make sure you are not pushing the bottom of your pelvis into the ground, and play with the position of your feet (Dorsi and plantar flexing).

Modifications and Props

If it isn’t possible for you to hold your ankles directly, wrap a strap around the fronts of your ankles and hold the free ends of the strap, keeping your arms fully extended.

Variations:

You can hold your ankles from the inside of the ankle to experience a different rotation of ones shoulder joint.

Benefits:

Stretches the entire front of the body, ankles, thighs and groins chest, and through the deep hip flexors (psoas); Strengthens the back muscles; Improves posture; Stimulates the organs of the abdomen and neck

Contraindications:

Untreated high or low blood pressure; Migraine; Insomnia; Serious lower-back or neck injury

0BhujangasanaThinking About Taste in a New Way

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The Balanced Yogi

Peggy Breeze (The Balanced Yogi)

Peggy Breeze has an extensive background in Ayurveda, Yoga Asana, Yoga Therapy, Meditation, Anatomy and Physiology, Nutrition, Pilates, and Exercise Science. For over 18 years, she has taught adults and teens in group settings, wellness programs, and privately as well as presented wellness programs to corporations and businesses. Her approach to health and wellness stems from Yoga and Ayurvedic Philosophy. Peggy owns The Balanced Yogi, an integrated health practice in Plano, Texas. Subscribe to her blogs at www.thebalancedyogi.com or call her to schedule a consultation at 972-658-1600.

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