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Similar to our ‘Origins of the Pose’ piece on Plow Pose, Dhanurasana derives its name from a common object - the bow - that carries mythological significance. Dhanu means ‘bow’ in Sanskrit, and asana means ‘pose’. Dhanudhara also means archer. It’s a simple translation. So what stories share the significance of the bow, and how can these stories impact our embodiments of the pose during asana practices? Comparing the technicalities and requirements of a physical bow to dhanurasana, we can note the similarities in how our bodies make the bent shape of a bow, with our arms reaching back for our feet like a taut string. With both, if the tension on the string is too much, the bow will break, and if there isn’t enough tension, the string will not have enough energy to launch an arrow. Similarly, we might strain too far in dhanurasana and injure ourselves, or not have enough tension and miss some of the heart opening benefits, falling flat. It’s a challenging backbend, as we have to rise against the pull of gravity, balancing somewhat awkwardly on our bellies.  Dhanurasana is very much about finding the right amount of balance and effort so that we can launch our own projects and reap the benefits. Striking a chord in life, where we neither strive too far, nor fall short of our dharma (life purpose) and goals.  So what do the stories about dhanurasana have to share? Arjuna’s Bow Enter Arjuna, the hero of the Bhagavad Gita and a great archer who carries a special bow named Gandiva. Now, the Gandiva bow is unique in several ways, which we can reflect on when practicing: It is an indestructible, divine weapon created by Brahma himself.  It possesses great energy and power, said to have the strength of 100,000 regular bows. 108 celestial strings give it immense power. It boosts self-confidence and self-belief in the wielder.  Despite carrying such a powerful bow, Arjuna faces immense inner turmoil about using it in a war against his kinsmen, despite their cruel actions and beliefs. He knows that if he joins the battle, these people will be killed, so he hesitates and lets his mighty bow fall. In this story, Arjuna represents our ego, and Krishna, who he turns to for guidance, represents our higher consciousness. How this revered yogic scripture proceeds is through Krishna explaining to Arjuna the science of the soul, or yoga. He explains the importance of detachment from emotions because of their seasonality and fickle nature. After many such yogic teachings, Krishna encourages Arjuna to surrender to the divine, his purpose, and to fulfill his dharma by engaging in and finishing the war.  One might interpret the war that Arjuna faces as representing our internal battles, and the necessity of standing up to the challenges we regularly face. Just like us, Arjuna faces difficult decisions against which he wishes to give up. The Bhagavad Gita encourages us to zoom out and look at the much larger context of our lives. We can begin to see obstacles in our lives  as opportunities for personal growth–part of a much bigger picture in the end. Dhanurasana for us might embody Arjuna’s action of raising his great bow in the face of difficulty, just as we take a breath and rise up in bow pose. Here we find the balance and tension necessary to strengthen and remind us of our purpose as we face whatever battles lie before us with an open heart. Practicing Dhanurasana Physically, the practice of dhanurasana provides the general benefits of a backbend, such as inviting openness in the upper spine and heart. It also opens the throat and improves flexibility in the shoulders. This pose is often associated with a sense of groundedness and stability, and spiritually it activates the heart and throat chakras - Anahata Chakra and Vishuddha Chakra. These chakras govern emotions like love, compassion, and balance, and allow us to speak our truths. How to do Dhanurasana Lie prone, or face down on your mat.  Bring your legs closer together, so that your knees are in line with your hips. Bend your legs at the knees and bring your feet up behind you. Stretch your arms backward and grasp your ankles - inside or outside, your choice. Inhale. Lift your head off the ground and simultaneously lift your thighs upwards.  Your body should be arching upwards now, feel your chest and shoulders opening. Maintain the posture for 10 seconds to start, breathing consistently. Slowly start to lower yourself back down. Variations to try To make this pose more comfortable, try a folded blanket under your belly and hips.  If you can’t reach your feet, use a scarf or straps. Try one side at a time, right only, lift, then left only, lift.  Try holding your toes instead of your ankles.  Rock forward and back on your belly–it’s a good stomach massage! Smile! Get light! Dhanurasana on DYWM At DoYogaWithMe we’ve got you covered when it comes to learning, advancing and practicing dhanurasana! Try some of these classes, listed below. ‘Bow Pose: Ready for the Peak! is the forth class in a 4-part series created by Rachel that takes you into full bow pose. It builds on what you learned in the first three classes of the series: Bow Pose: Core Strength, Bow Pose: Hip Flexor Release, and Bow Pose: Open the Shoulders.   Fiji’s class titled ‘Bow Pose’ is exactly that. Bow pose is a fantastic stretch for the spine, abdominals, hip flexors, biceps and pecs. It is an all-around, great total body-opening backbend.   For those of you with bow and a variety of backbends already in your practice, Christa’s ‘Hearty Hearts’ is an advanced class that will take you through some fun and playful backbends, including dhanurasana.   Enjoy my intermediate ‘Back to Front’ class as you move through a powerful practice that invites you to explore using your entire spine in your backbends. Whatever your dhanurasana looks like at this stage (even if it’s just a visualization right now!) you can use the lessons from Arjuna’s dilemma to guide it. Find the tension in the pose to help you rise to meet the challenges of life with balance and grace. Take aim and let your energies fly as you reach higher potential with each practice.

Make some space to truly send your feet some love today! In this session Julia guides you through gentle massage, light foot strengthening movements, and stretches to ease aches and pains and improve mobility. Key Pose(s): Down Dog

This class features a blend of yoga and pilates-inspired exercises designed to target and strengthen the deep muscles of the core, including the abdominals, obliques, and lower back to improve posture and stability. Note: A block is optional for this practice.  This class is Day 3 of Melissa's Ignite the Fire Within series. Key Pose(s) include:  Chair Goddess Boat Pilates Pulse

Today, we explore the story and significance behind one of the most interesting arm balances in yoga: Astavakrasana, also known as Eight Angle Pose. While this pose is obviously a physically challenging pose (just look at it!), it is also a dive into practicing resilience, acceptance, and our deep inner strength. Let's explore the story behind its name and its spiritual and philosophical meanings to help us deepen our own practices.  The Legend of Sage Astavakra Astavakrasana (अष्टावक्रासन) gets its name from the legendary sage Astavakra, whose story is as twisted (literally!) as it is inspiring. The name comes from ashta (अष्ट) meaning "eight" and vakra (वक्र) meaning "bent" or "curved." According to ancient texts, Astavakra was born with a body that was bent in eight places—his feet, knees, hands, chest, and head were all deformed due to a curse. Despite these physical challenges, Astavakra went on to become a respected sage and philosopher of his time. The Story of Astavakra Astavakra’s father, Kahoda, was a wise and respected scholar and Vedic sage. While Astavakra was still in his mother’s womb, he would listen to his father reciting mantras of the Vedas. His father would often mispronounce the words and Astavakra would wince and move around his mother’s belly in pain. Finally, not able to take it anymore - showing his brilliance and knowledge even before birth - he corrected his father’s pronunciation from within the womb. Angered by the interruption and feeling humiliated by the correction, Kahoda cursed his unborn son. This curse caused Astavakra’s body to be crippled and bent. When Astavakra reached adulthood, he decided to visit the court of King Janaka, who was renowned for his knowledge of the Vedas, as well as for hosting philosophical debates. Due to Astavakra's severely deformed body, it took him several days to make the journey, aided by a walking stick. Arriving late to the court, the entire assembly burst into laughter at the sight of him and his twisted body. To everyone's astonishment, Astavakra joined in the laughter, appearing to laugh even louder than everyone there. Curious, King Janaka approached him and asked, "Who are you, and why are you laughing so loudly?" Astavakra responded, "In truth, I am not laughing—I am crying. Despite the physical challenges of my body, I traveled a great distance to come here. I had heard that this court was filled with men of profound wisdom, and I came hoping to hear great discussions. I expected to meet great yogis, but all I’ve found are cobblers. I am deeply disappointed by what I have found here in your court.” Surprised, King Janaka asked him, "Why do you call everyone here a cobbler? Don’t you recognize that these are some of the most learned people in the kingdom?” Asta Vakra replied, "No, they are like cobblers. They judge only by what they can see—the surface of the skin. They are all shoemakers. They cannot perceive the Atma, the soul, nor do they have any understanding of the supreme soul. They make judgments based solely on appearances, much like a cobbler who appraises leather—whether the skin is smooth or if it is rough. Coming here has been a waste of my time.” Hearing this, King Janaka and the members of his court felt deeply ashamed, realizing the truth in his words. The king immediately bowed to Astavakra and became his devoted student. This story shows a common human experience: we often place too much importance on the outward appearances of others and even define ourselves by our appearances. While yoga encourages us to care for our body as a sacred vessel for our soul, it also reminds us that we are far more than our physical bodies. Exploring the Wisdom Imparted by Astavakrasana’s Teachings At first glance, Astavakrasana appears to be a pose that demands a strong core and arms, and flexible hamstrings. Of course it does require all of these things, however, like all yoga poses, this asana holds significance beyond its physical aspects..   Strength and Determination The tale of Sage Astavakra highlights his resilience in the face of adversity. He was born with a contorted body. Nevertheless, his physical condition never stopped or dictated his life's path. Sage Astavakra embraced his body as it was and overcame its limitations through his wisdom and spiritual strength. When we practice Astavakrasana, it teaches us the lessons of resilience. You need to work through the physical difficulties that the pose presents, to truly master it and find your balance. But every stumble we have along the way is a chance to grow stronger, in both body and mind. In life and yoga, resilience means showing up, trying again, and staying devoted to your journey, even when faced with challenges. Astavakra’s physical anomalies were believed to be a product of a curse beyond his influence. Despite this, he embraced his body and recognized that his true essence went beyond his appearance. When we practice yoga, we are encouraged to acknowledge and embrace our bodies just as they are, in the moment—regardless of whether we can achieve a pose or not. Whether we effortlessly lift up and hover or simply manage to wrangle our shoulder beneath our knee a little further, we are encouraged and urged to reach a state of self love and of accepting ourselves where we are. Judgment is not necessary! This pose also asks us to release fear and doubt. The ego tends to show up in moments of uncertainty and challenge, both in our practice and in our lives. It whispers that we lack the strength or flexibility required for an arm balance, like this one - making us doubt ourselves. However, in Astavakrasana, our success lies in moving beyond these self imposed limitations and understanding that it's simply a shape we are making at this moment. Not a reflection of us or our worth. Genuine liberation or freedom comes from transcending our limitations and acknowledging our resilience and value within us. So get in there, get wobbly, and perhaps feel like a pretzel while attempting Astavakrasana. But do it with love and light. Your yoga practice is so much more than the shape of the pose! Astavakrasana on DoYogaWithMe If you’re feeling inspired to try out or work on Astavakrasana, check out these classes on the DoYogaWithMe website: How to do Astavakrasana (Eight Angle Pose) is a fantastic introduction and working tutorial from Rachel Scott.   In Crazy Eights with Josh, prepare to move through a playful and strong power sequence that builds up to Astavakrasana. 20 Minutes to Eight Angle Pose is a powerful class with Tracey is a fun class to get you into Astavakrasana led by her enthusiasm and clear guidance.

A ladder flow sequence to enhance core stability and endurance. Starting with a set of postures and building on that foundation to focusing on breath to movement for a deeper core engagement. This class is Day 2 of Melissa's Ignite the Fire Within series. You can find the third class here. Key Pose(s) include:  Lunge Wild Thing Fallen Star

Please help us welcome our newest instructor, Melissa Birnie! Join Melissa in this dynamic flow designed to awaken and activate your core muscles. A blend of powerhouse poses and core strengthen movements to cultivate strength and stability from the center of your being. This class is part one of a progressive series that builds in intensity. Note: A block is optional for this practice.  You can find the second class here. Key Pose(s) include:  Pyramid Pilates Inspired Movements  

Julia and Melissa join forces in this partner class to help you slow down and enjoy practicing yoga with another person. Laugh, breathe, stretch, and relax together! Key Pose(s) Include: Double Tree

Far from modern-day plowing equipment, Halasana was originally named after its shape which resembles a traditional Indian and Tibetan hand plow tool. The direct translation from Sanskrit of Halasana is hala meaning ‘plow’ and asana meaning ‘pose’: plow pose. What’s more relevant though (in my opinion) are a couple of notable stories from the yogic tradition which help us to expand our practice of halasana and yoga today. Unlike some of our other ‘Origins of the Pose’ asanas, halasana is not named after a specific sage or god. Instead, the act of plowing has been used in stories involving the gods to help them reach a higher purpose - something we can strive for while engaging in our own practices. So let’s dive into the lessons of the stories! Stories of the Plow Sita Written over 5000 years ago, the epic text ‘Ramayana’ includes the story of King Janaka discovering a beautiful young girl who would eventually become Rama’s Queen Sita - a pairing and love that lasts for eternity as Rama and Sita are incarnations of Lord Vishnu and his consort, Lakshmi. In this tale, King Janaka discovers and then names her when he is caring for his physical environment. Sita is focused on plowing the fields, or in other versions of the story, she is a baby grown from the carefully plowed earth.  Regardless of Sita’s age when King Janaka discovers her, we can extract from this story that the plow is a tool for finding hidden treasures. By caring for your physical environment, whether you’re nurturing your body or mind through focused practice of asana, pranayama, and meditation, what do you discover?  When practicing this pose, you might dive inwards, allowing what treasures lie beneath your surface to emerge. Sometimes you need to modify the pose to discover its real benefits, and that’s part of the beauty of plow too.    Haladhara Haladhara is another name for Krishna’s older brother, Balarama. As we know, hala means ‘plow’ and the second part of his name, dhara, means ‘to carry’. He is often called this because he usually carried a plow, especially during his daring exploits with Krishna. One story tells of Haladhara’s use of the plow to reroute the great Yamuna River. He changes the course of this mighty river’s flow so that he can enjoy a bath in his preferred location. Previously, he had commanded the river to bend to his will, but strangely, it resisted. So he turned to the dedicated labor of plowing out space so that he could have what he wanted. This amusing and simple story is a metaphor for how the yogi can draw the mind back from its negative or destructive wanderings. Through dedicated practice, old habits and thought patterns can learn to flow in a new, more positive and enlightened groove. How Halasana can Inspire our Yoga Practice The yoga sutras address this concept exactly, using hala as a metaphor for ‘plowing the mind’: Nimittam aprayojakam prakëtînâm varaña-bhedas tu tatah kasetrikavat (YS 4.3). Essentially, this sutra describes the importance of removing obstacles from our path toward yoga. By creating a route for our minds to follow just like a farmer plows his field to introduce water to the field for irrigation, we can work toward liberation of the mind. Our dedication directs the quality of our thoughts. Similarly, when meditating and practicing yoga, we can control the speed and direction of our thoughts, breath, and energies. This is similar to how a farmer can use different pressures, speeds, and directions of the plow to create fertile space for seedlings ripe with possibility to grow.   How to do Halasana Lie on your back with your arms next to your body and palms pressing into the floor. A folded blanket can be used under the neck and shoulders for more comfort and support if desired.  As you inhale, lift your legs to 90 degrees. As you exhale, roll your pelvis off the floor, moving your legs back toward your head. Slowly lower your legs over your head, toward the floor. Place your hands on your lower back for support if you need. Align your pinky fingers on either side of your spine, with fingers pointing up toward the ceiling. Draw your shoulder blades and elbows in as close together as possible. If your toes reach the floor, you can release your arms alongside your body with palms down or interlace your fingers. If your toes don’t touch the floor, consider using a bolster, low bench, or other prop to rest your feet on.  Hold this position for as long as feels comfortable. To release, place your hands on the mat once more. As you exhale, slowly roll your spine back down to the floor. Pause with your legs extended to 90 degrees. As you exhale, engage your abdominals and slowly lower your legs to the floor, or simply bend your knees and place your feet on the floor. Typically, a counter pose such as fish pose is recommended after plow. Optional variations: During the pose, extend your arms overhead and take hold of your calves, ankles, or feet. To do Parsva Halasana (Side Plow Pose), keep your hands on your back for support. Walk your feet to the right, holding here for as long as you like. Walk your feet back to the center, then walk your feet to the left, holding for the same amount of time you did on the other side. Finally, walk your feet back to find balance in the center. To move into Karnapidasana (Ear Pressure Pose/Snail Pose), bend your knees toward the floor and place them alongside your ears. Your spine will round even more. Walk your feet out wide to come into a wide legged version called Supta Konasana (Reclining Angle Posture).   Halasana on DYWM DoYogaWithMe has many great classes incorporating halasana. For a full warmup and practice, Satiya created a two-part piece on Snail Pose. Snail Pose, or Karnapidasana, is a further variation on halasana and is entered into from our wonderful plow. Try the two part series here, or try just the second class in the series, ‘Snail Pose - Deepening’, a fantastic class to fully prepare your body for the deep flexion through the spine that halasana invites.    Julia’s traditional hatha class that includes Halasana:  ‘Santosha: Cultivating Contentment’ and  involves finding peace and satisfaction with life in the present moment.  Jivamukti Yoga Spiritual Warrior is an Intermediate III level dynamic class where Jonni-Lyn leads a well-rounded practice for your busy life.  Whether you practice the pose on its own or enjoy it as part of a longer, more rounded practice, halasana and the stories of the plow present much for us to meditate on. Drawing our focus into our practices with steady determination can bring us closer to our truth and potential, much like plowing a field to allow for growth.

This is a short and clear exploration of the popular and effective breathing technique called box breathing.  This simple breathing technique is one you can use regularly to bring you into a place of focus, calm, and ease. Key Pose(s) include:  Seated Breathwork

This standing class looks at flow as a style of practice and explores how to embody flow through the connection of movement to breath, with the intention of bringing playfulness and ease into our practice. The practice is composed of two simple flows, each repeated. The first-time postures are supported for a few breath cycles and the second-time postures flow through more continuous movement. Key Pose(s) include:  Warriors I, II and III Side Angle Tree Pose Standing Splits Twists