Posture Clinic – Standing Bow Part II, tips from Craig

Notes from Craig

The dynamics of the pose are kicking and stretching – forget holding.

The kick and the stretch create the balance of the posture

Direct your fingers to stretch forward so that there is not stopping, liberating any tension in the shoulders.

Make sure the energy of the stretching does not stop in the wrists

The chest must come down to create the stimulation of the circulatory system.

You MUST kick -when you hold back in the posture you create tension rather than stretching, you are preventing the full benefits of the posture

Always grab at the ankle, as this is the center of the force for your kick.

Do not think of your hips, when you shift focus to the hips you lose the rest of the posture, the hips are an extension of the  form.

For advanced students

• Try to keep the axis of your face perpendicular to the floor.
• do not anticipate the positioning of your hand, always grab at the ankle
• flexible people often forget to contract the thigh and allow the knee to come unlocked, make sure to keep it locked.

If you do not bring your body down all the way and the weight remains in the heel, you are grinding your femur bone into the hip joint.

If you fall diagonally in the posture it is diagnostic, and is telling you that your legs are out of alignment.

Check out some more great tips here from New York Hatha Yoga Champion, Kyoko Katsura.

Tips for Teachers

If students are keeping their weight in their heel in the pose, and are resistant to bring it forward, approach and explain to them after class – Craig

It is important to make beginners bring the body down first, because otherwise they never would. For regular and advanced students you can instruct them to focus on the kick first to create a trajectory and achieve a fuller posture – Craig

Source: Fall 2005 Teacher Training Lectures

Posture Clinic- Standing Bow

After an inspiring weekend of watching competitors with next to perfect standing bows at the International Bishnu Ghosh Cup Hatha Yoga Championships, OMB gives you a breakdown of the pose.

Standing Bow Pulling Pose

Dandyamana Dhanurasana

2009 US Champion Courtney Mace in Standing Bow photo: USA Yoga

Anatomy

Contraction of

• Quadriceps
• Gulteus Maximus

Extension of

• Shoulders -Trapezius / Latisimus Dorsi
• Groin – Sartorius / Hamstrings
• Chest – Pectorals / Diaphram / Ribcage

Compression

• Kidneys
• Spine

Stimulation

• Circulatory System
• Digestive System
• Reproductive System
• Urinary System
• Endocrine System
• Heart

Benefits

• Creates natural irrigation of the circulatory system – transfers blood flow from one side of the body to the other
• Clears plaque off artery walls
• Helps to stimulate circulation through out the body
• Eases back pain through compression of the spine
• Improves elasticity of the spine
• Tones hips and buttocks
• Trims and strengthens the thighs
• Strengthens the ankles and knees
• Opens the shoulder joints, helps with frozen shoulder
• Helps alleviate carpal tunnel, arthritis, tennis elbow
• Helps with cervical spondylosis
• Good for prenatal recovery
• Stretches diaphragm and ribcage improving respiration (breathing)
• Flushes kidneys, bladder and urinary system
• Alleviates gas, constipation and clears digestion
• Improves balance

Energetic Benefits

• releases shame, abandonment
• resolves issues of self-worth, fear of betrayal
• develops determination, patience

Posture Tips

Be sure to start with the knees touching together to ensure balance.

Keep your weight toward the front of your foot, watch that the weight does not move into the heel as you initiate your kick

Always remember that, “kicking and stretching are 50/50, equal, simultaneous.” When you increase the force of your kick you must also increase the energy of the arm stretching toward the mirror to maintain your balance.

Just as in standing head-to-knee, the standing leg is your foundation, keep the knee locked with a firm contraction of thigh.

Bikram’s dialogue says to touch the shoulder to the chin, not chin to the shoulder. Keep your chin lifted and extend the arm forward to bring the shoulder and chin together, helping to promote the proper alignment of the shoulders.

BREATHE, try to take a few focused deep breaths in the pose.

On the inhales, harness your energy and stretch the arm forward, on your exhale deploy that energy into your kick.

OMB is going to teach, posture tips from the pros to come tonight!