The Bow that Rocks

 

As you remain in Dhanurasana, your knees and trunk will be firmly positioned on the ground. Begin the rocking momentum by first rocking your bow-shaped body backwards and then forward. Gradually, you will have the required momentum to keep on rocking. This is how you make your stretched body rock.

THE BREATHING RHYTHM

It is important that you match your breathing rhythm with the rocking pace. Here's how you should be breathing: As you rock backwards you should inhale and when you swing forwards you should be exhaling.

Don't hold on to your breath at any moment.

Start rocking to the breathing rhythm.

CAUTION NOTES

Obviously iyou are going the Nature's way (pregnant), you should not be practising either Dhanurasana or the rocking-bow posture!

If you have any boil or skin ruptures in the abdominal portion, then you should first cure them.

Similarly, never ever attempt the rocking bow posture iyou're suffering from slipped disc, hernia, colitis, stomach ulcer, heart problems, and high blood pressure!

Again, please wait till you recover fully after any abdominal operations to try the rocking bow asana.

Prior to attempting the rocking bow posture, ensure that the ground below your abdomen is free from extraneous substances like buckles, pins, or zippers especially in the dress you are wearing.

Don't pause or do the rocking bow rhythm in a slow motion.

Rocking to the extreme position may strain your neck as well as your back.

Maintain balance and have control over your body as your rocking movement gains momentum.

Stop before you feel exhausted or feel you are out obreath.

Don't use your head to accentuate the rocking momentum.

Rock

THE STRATEGY & FINER POINTS

Remain in Dhanurasana.

Your knees and trunks must be raised well above the floor.

Stretch to the optimum level.

First rock backwards slowly and gently.

Utilize the momentum to rock in the forward direction.

Rock your body on the abdominal wall.

Just like a rocking horse or chair, maintain the momentum to rock to and fro as well sideways (alternately).

During the rocking (sideways, backwards and forwards) process, ensure that your knees are together.

Also see that the chin is touching the floor.

Never straighten your spine.

During the forward rocking movement, you should lower your chest and head.

In the meantime, don't release your grip on the ankles and raise your legs as high as possible.

While rocking, keep your arched back stiff.

FOR THE NOVICES

The novices will find that as they start the rocking movement only their abdomens are touching the ground. Nonetheless, slight movements will also bring in advantages to your body.

The best strategy for the beginners is to keep on trying! Moreover, when the rocking movement gains in pace, attempt rolling both ways as far as you can. These attempts can be made whenever your chin touches the ground in the forward rocking movement and then the knees as you swing backwards.

You can also separate the knees after lifting the legs from the floor. Then, pull the ankles away from each other.

Remember that you should do the rocking movement just thrice.

Remain in the rocking bow posture till you start feeling uncomfortable.

ADVANTAGES

The rocking movements especially the to-and-fro ones massage the abdominal muscles.

Your spine and vertebral column also get massaged.

Any congestion in the solar plexus region will be removed.

Your ankles will remain flexible.

Your back muscles as well the lower back portion get adequate exercises.

Excess flab in the thighs, hips and the abdomen will be reduced.

In short, your figure will be trimmed down.

Your posture will also be improved.