Varying your Shape in "Bow Pose"

"Bow Pose" or Dhanurasana

In order to bring variety into my daily yoga practice I'll often vary the shape of many poses with the intent to experience slightly different results. At least every other day I try to include "Bow Pose" (or Dhanurasana) with its variation on the side (called Parsva Dhanurasana) in order to relieve the growing stiffness I'm noticing in my spine as I age.
Recently I read an article in the Body and Brain health magazine that suggested crossing the legs at the ankles to increase circulation to the spleen. This fist-sized organ, located just under the diaphragm high on the left side of the abdomen, filters blood and is therefore an important part of the body's immune system. So now I cross my ankles in "Bow Pose" a couple of times a week just to insure that my spleen is experiencing that extra massage that squeezes and soaks all the abdominal organs with freshly oxygenated blood. Try it; you'll like it!

• Physically---As with the traditional "Bow Pose," be sure to warm the joints and muscles with a few rounds of "Salutations to the Son," or simply flow back and forth slowly with the breath from "Downward-Facing Dog" on the exhalations to "Plank Pose" on the inhalations, and then back to "Down Dog" again. Then lower slowly on an exhalation (if possible through "Four-Limb Stick Pose" called Chaturanga Dandasana described on May 4th) onto the front of the body and stretch out face down on a flat and fairly level surface. Inhale to bend both knees and actively ground the front of the thighs and pelvic bone down into the floor before exhaling again to draw the heels of the feet close to the hips with the feet crossed at the ankles.
• It may be easier to reach the top of the foot closest to the hips first, and then the foot on top, before moving to a firm grip of the hands at the ankles. If this is not going to happen on the second attempt, try looping a belt or strap around both ankles and hold both ends of the prop, one in each hand, as close to each foot as possible. As the chest expands with the next inhalation, ground into the pubic bone while lifting the crown of the head to extend the spine and the upper torso. With each inhalation cautiously work the top of the thighs in extension to lengthen through the legs , and use each exhalation to release the hip flexors as the feet are actively drawn upward and away from the hips. Be careful not to overstretch the front of the shoulder joint
  
• Remain in this variation of "Bow Pose" for 5-6 breaths, allowing the chest to remain open and lifted before releasing onto the right side of the face to stretch out and rest for several breaths. Then reverse the crossing of the ankles to experience the maximum stretch on the side of the foot that is on top. I like to begin with the right foot on top and end with the left foot on top in order to work up to the more intense stretch of the left side where the spleen is located. Try to work up to at least one minute (5-8 full cycles of breath) on each side.
• Remember to roll onto the back to experience the restorative benefits of "Corpse Pose" (Savasana described in the January 24th blog) for a minimum of five minutes.
• Mentally---Since "Bow Pose" is a bound position in which the muscles and joints of both the arms and legs are working to draw the spine into a backward-bending bow shape, it is crucial to stay very aware of the sensations of pressure in the vulnerable knees and shoulder joints. Attempt to even the work between the arm and upper thigh muscles by grounding the pubic bone in the front of the body on inhalations while working the hamstrings and pectoral muscles in an even extension of the spine. Also experiment with not rocking back and forth on the abdomen with each breath by directing each inhalation into the already expanded chest. Stay focused and present with each breath and body sensation.
  
• Spiritually---We've all spoken words that we wish we could unspeak. But just as a bell cannot be unrung, so we cannot "Control Z"---that's computer speak for "undo"---our spoken words. They spring forth like arrows shot from a bended bow, sometimes into the hearts of those we care deeply about. While holding your physical body silently in this week's "Bow Pose" variation, practice emptying yourself of all mean-spirited or wicked thoughts so that they don't become spoken words that can never be undone.

"For, lo, the wicked bend their bow; they make ready their arrow upon the string, that they may privily shoot at the upright in heart." (Psalm 11:2, KJV)

May the words of my mouth and the meditations of my heart be ever pleasing to You, O Lord....plf