1.

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2. Name of the asana in

Sanskrit Dhanurasana
Engish Bow/ Crane Pose

3. How to get into the posture

- I Bend my knees so that I can bring my palms flat on the floor about shoulder's
distance apart.
- I plant my palms firmly on the mat about a foot in front of my feet. I spread my
fingers wide and press into the top joint of each finger.
- I bend my elbows straight back.
- I come up onto the balls of my feet and open my knees so that they line up with my
upper arms.
- I place your knees on the backs of your upper arms.
- I Begin to bring my weight forward into my hands, lifting my head as I go.
- I come up onto my tiptoes, then lift one foot and then the other off the floor.
- I should engage the inner thighs for support while keeping the knees on the arms.
- Then I hug your feet toward my pelvis.

4. How to get out of the posture To come out, I exhale and transfer my weight back until
my feet come back to the floor.

5. Correct Alignment Cues: Head – Shoulders – elbows – knees.

To make it challenging:
6. Modifications (to make it easier)/Variations (to make it challenging)
Once one adapts at the pose, we can add variations, such as a side crow pose. To
make it easier we can start out with a block under our feet or to support our head as
we stand. We can also lift one foot at a time. Up for a Challenge? ...we could try
jumping from a downward facing dog (Adho Mukha Svanasana) directly into a
Crow! Or... we could Move from Crow to tripod headstand! and back.

7. Benefits of the posture This posture strengthens the wrist, forearms, and abdomen as I
 stretchmy upper back. It improves balance and core strength, arm balance,
awareness and body control.

8. Contraindications of the posture: Lettingelbows splay out to either side (we must keep
them in line with shoulders and wrists.) Otherwise, one will be placing too much
weight on the outside of the wrists, which can lead to injury. One must be sure he/she
is using his/her core muscles to hold up and not just rely on hips. If we look down or
let our head drop - this will cause to tip forward and lose balance.
1. photo

2Name of the asana

Sanskrit Urdhva Dhanurasana
English Back Bridge / Wheel Pose
3How to get into the posture : As I lie on my back. I bend my knees, bringing the soles
of my feet onto the mat close to the buttocks. I reach down with your fingertips and
make sure that I can just graze my heels. The feet should be parallel and hips'
distance apart. I bend my elbows and bring the palms of my hands overhead, placing
them underneath myshoulders with the fingertips pointing towards my feet. Inhale: I
press down into my palms and my feet as I lift shoulders and hips up off the floor. I
bring the top of the head to the mat, making sure not to put weight on the neck, and
use my hands and feet for leverage. I should straighten my arms as I lift head off the
floor. I make sure to keep feet parallel and knees in line with my feet. I reach my
chest towards the wall behind my and begin to straighten my legs.
4How to get out of the posture To come down, I tuck my chin into my chest and
lower down slowly.
5Correct Alignment Cues
Head – shoulders – elbows – pelvis – knees – (feet spread and parallel).

6Modifications (to make it easier)/Variations (to make it challenging) : If I need an easier

modification: If I have tight shoulders, I could try taking my hands a little wider than
my shoulders before I push up. I could try the pose on the wall, take two blocks and
place them against the wall, put each hand on a block and then push up. When I
press up, I could hold ankles instead of having hands on the floor, or maybe use a
strap on upper arms to keep them from splaying. Challenge – I can deepen the pose
by: - Lifting one leg straight up toward the ceiling. - Walk feet in towards my hands.
- Come up to Stand from Wheel and then drop back from a standing position into
Wheel. - Walk my hands up a down a wall (!)

7Benefits of the posture This pose improves mobility of the spine and opens the chest.
It benefits and works the arms, shoulders, and legs. Wheel Pose opens hips,
shoulders, and chest.

8Contraindications of the posture: Hyperextending Lower Back - Contracting butt

muscles (gluteus maximus) too intensely can tilt pelvis up and this can compress
spine and hyperextend lower back. Also splaying Knees and Feet - If one splays
knees and feet it will compress one's lower back. If I see that I have trouble with the
legs separating and the feet turning out, I should try squeezing a block between my
thighs to help me keep the legs parallel.
****We should not do Wheel Pose if we have had an injury or chronic problem with
knees, wrists, shoulders, neck, or back. One should not force his/her body -and bend
back only as far as one can naturally.
1.photo

2.Name of the asana

Sanskrit Dhanurasana
English Bow Pose
3.How to get into the posture: I lie flat on my stomach. I keep my chin on the mat and
my hands at my sides. My hands should be palm up. I exhale while as I bend your
knees. I bring my heels as close as I can to my buttocks. My knees should be hip-
width apart. I lift my hands and take hold of my ankles. My fingers should wrap
around the ankles, but my thumb does not. As I keep my toes pointed. I inhale and
lift the heels away from the buttocks, keeping a hold of my ankles. Simultaneously, I
lift my head, chest, and thighs away from the mat. As I lift, rotate my shoulders
safely and comfortably. At this point, only my core should touch the mat, while the
rest of my body is lifted towards the ceiling. Chest and shoulders should feel open. I
should look straight ahead and hold the pose while I focus on stretching, breathing,
and balancing.
4.How to get out of the posture: Exhale and release the pose. Lower your head, chest,
thighs, and feet back towards the mat. Let go of your ankles and return to your hands
to your side. Relax for a few seconds and repeat the pose as needed or continue to
your next pose.
5.Correct Alignment Cues : Head – chest – shoulders SOS – pelvis – knees SOS - ankles
6.Modifications (to make it easier)/Variations (to make it challenging): If I can’t grab onto
my ankles securely, I can: rest a yoga towel under my thighs. I can also use yoga
straps - secure them around the ankles and hold onto the straps. As I build
flexibility, I can ease into Bow Pose with Half Bow (Ardha Dhanurasana). In this
modification, I will stretch one side of your body at a time. To make Bow Pose more
challenging, I could press my legs together. When my thighs, calves, and feet are
touching, this pinches the shoulder blades together and encourages me to lift higher.
I can also reach for the opposite ankles for an even deeper stretch. Once I’ve
mastered Bow Pose, I may be ready for Full Bow Pose (Purna Dhanurasana), and
wrap your fingers around my big toes like I would with my ankles. This requires
more stability.
7.Benefits of the posture: Bow Pose primarily benefits the chest and back.. Bow Pose
can be used to open up the chest and stretch out the back. This yoga pose also opens
up the neck, shoulders, and abdomen. It improves flexibility in the back and
encourages balance in the core and chest.
8.Contraindications of the posture: This pose should provide relief in your back. Si if you
experience pain during this pose, you should back out of it safely. Also pre-existing
back pain, neck pain, or injury, is an indication to check if you can perform this pose.
Pregnant women should not perform this pose. And patients with a hernia, high
blood pressure, or recent abdominal surgery should avoid this yoga pose.