2100-Asanas_-The-Complete-Yoga-Poses-Daniel-Lacerda

BOW POSE: UNDER-HEAD GRIP—BOTH KNEES BENT
One-Legged
Pose Dedicated to Siddhar Konganar
Eka Pada Konganarasana
(EY-kuh PUH-duh kong-guh-nuh-RAHS-uh-nuh)
Pose Type: prone, backbend
Drishti Point: Nasagrai or Nasagre (nose) or Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
How to Perform the Pose:
1. Begin by lying flat on your stomach with your legs straight out behind you. Engage your mula
bandha, uddhiyana bandha, and ujjayi breathing.
2. Exhale and bring your forearms to the floor with your shoulders on top of your elbows. Inhale,
lengthen your neck, roll your shoulder blades down, and feel the backbend in your upper back.
3. On the next exhale, press strongly into your hands and straighten your arms.
4. Exhale and bend both your knees, reaching your feet toward your head.
5. On the next exhale, reach your right hand behind you and grab onto your right shin. Keep sliding
your right hand until your right foot reaches your right armpit and your right hand rests on your
right knee.
6. Inhale and reach your left arm up and over your head. Exhale and grab onto your left foot with your
left hand, keeping your left elbow close to your ear.
7. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the
stretch.
8. Inhale, let go of your legs one by one, and lower your chest and feet to the floor to come back to
the starting position. Repeat on the opposite side.
eka = one
pada = foot or leg
Konganar = one of the Siddhars