sandeyeMy Routine: 16. Dhanurasana
December 23rd 2007 14:49
If I am short of time or not feeling extremely fit, I will skip the Bow. If I am feeling full of energy, have no stiffness or aches from excessive gardening, and I have no time limit, I will include it. I am already flat on the floor, face down, from my former pose. Instead of rolling directly over onto my back for my final asana, I will rest for 1-2 breaths, then begin.
On inhaling, bend the knees and reaching behind you, grab hold of your ankles, then exhale. Breathing in once more, bring up your head and chest from the ground at the same time as raising your knees with a gentle pull on your ankles. Bend your head backwards, towards your butt. Remain for 2-3 full breaths, before lowering to the floor. I generally stop at this point, as I am not yet fully supple and am generally ready to relax rather than pursue activity at this point. I will rest for a full breath, and then roll onto my back ready to end my session with Savasana.
If you wish to continue with the Bow, return to the pose on an inhale and then rock gently in time with your breathing. As you exhale you tip forwards and as you inhale you roll backwards. This should be done between four and twelve times before releasing into the starting position on an exhale. Some manuals do not include the rocking part of the asana, but those that do generally suggest or instruct that you take a rest in either the Child's or Corpse Pose afterwards.
I recall my childhood, when I often messed about whilst my mother seriously attempted to practice. I would always participate in the rocking, though not in time or with any attention to my breathing. Generally, I would also laugh at my mother, whilst she tried to take hold of her ankles, watch the instructor on TV, and ignore my showing off.
On inhaling, bend the knees and reaching behind you, grab hold of your ankles, then exhale. Breathing in once more, bring up your head and chest from the ground at the same time as raising your knees with a gentle pull on your ankles. Bend your head backwards, towards your butt. Remain for 2-3 full breaths, before lowering to the floor. I generally stop at this point, as I am not yet fully supple and am generally ready to relax rather than pursue activity at this point. I will rest for a full breath, and then roll onto my back ready to end my session with Savasana.
If you wish to continue with the Bow, return to the pose on an inhale and then rock gently in time with your breathing. As you exhale you tip forwards and as you inhale you roll backwards. This should be done between four and twelve times before releasing into the starting position on an exhale. Some manuals do not include the rocking part of the asana, but those that do generally suggest or instruct that you take a rest in either the Child's or Corpse Pose afterwards.
I recall my childhood, when I often messed about whilst my mother seriously attempted to practice. I would always participate in the rocking, though not in time or with any attention to my breathing. Generally, I would also laugh at my mother, whilst she tried to take hold of her ankles, watch the instructor on TV, and ignore my showing off.
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