close window

Stay Connected with Seated Twists and Bow Pose

written by Emily Garrettfor Venus Rising Magazine

Aquarius 07 Issue

A balanced Aquarian is full of sparkly energy and endless ingenuity. She has a creative outlook on life and is not easily convinced by cultural norms that dictate what is acceptable or unacceptable. She finds her own way through the world, and when you meet her, you might be surprised at her logical reasons for doing things a little bit differently. Her reasons for doing things differently are guided by an intuitive understanding of how things work and what is important. She is awake and, therefore, aware. From a yogic perspective, this awakeness and inner knowing is related to the free flow of energy along her spine. 

The physical poses, or asanas, are designed to align the spine so that energy can flow freely along its axis. When the spine is clear, our thoughts get clear. We feel connected within ourselves and to the world around us. When our spine gets tight and compressed, our thinking gets clouded and we experience mood swings. Twists are particularly nourishing to the spine. They strengthen the muscles that support the vertebrae and release tension from the joints. Twists also increase the circulation along the spine, cultivating an open flow of energy. The spine gets clear and its this clarity that promotes the thoughtful creativity of an Aquarius. The assymetrical shape of a twist also appeals to an Aquarian woman’s taste for the unusual. 

Seated Twist (Ardha Matsyendrasana)

To practice Ardha Matsyendrasana sit with your legs crossed in front of you. Cross your right leg over your left and plant the right foot on the floor just past the left knee. Bring your left knee to center line with the foot tucked in toward your right hip. Ground evenly through both sitting bones, and press the right foot into the floor. Take a deep breath, and lengthen up through the spine. On an exhale, twist toward your right leg and place your left elbow across your outer right thigh. Plant your right hand on the floor behind you, and roll the right shoulder back. Inhale to lengthen, and exhale to deepen the twist. Gaze either directly forward or over your right shoulder. On the inhale, imagine breathing from your tailbone to the crown of your head, and on the exhale deepen the twist as the navel presses in towards the spine. Hold for 5-7 breaths, and then do the same thing on the second side.

When unbalanced, an Aquarian removes herself from life. In an attempt to disconnect from the outside world, she can become cold and isolated. Alone with her mind, she gets caught in a constant stream of thoughts. The same mind that contributes to an Aquarian’s unique creative intelligence can become critical and overwhelming when she is out of balance. At times, it feels like her mind is moving fast and out of control. Getting her into her body can be a wonderful way to take rest from a wild mind. It forces us to notice what exists outside of our thoughts and to connect with our ability to feel. 

Donna Farhi once told me “we are unable to think and feel at the same time.” Each time that we are caught up in the stream of our thoughts, we disconnect from the feeling in our bodies. This disconnection between the mind and the body shows up physically in the form of hunched shoulders and shallow breathing. The chest muscles constrict, and we cut off the flow of breath and energy at the heart center, all in an unconscious attempt to feel less. Air stops flowing into the upper lungs and as the natural element of an Aquarian is air, its stagnation throws her even further out of balance.

One of the best ways to open the air flow in the upper lungs is back bending. As we open the upper lungs and the heart center simultaneously, we immediately increase the flow of air. Dhanurasana is one of my favorite backbends for opening the lungs and the heart. I find that it can instantaneously lift my mood when I am feeling down. It also counters hunched shoulders by stretching the chest and strengthening the area between the shoulder blades. Most importantly, danurasana makes space around the heart, allowing us to feel. This allows an Aquarian to reconnect with the world and people around her to which she contributes so much wisdom.

Bow (Dhanurasana)

To practice dhanurasana, lie on your belly. Bend both knees, and reach back for your outer ankles with your hands. Bring your knees in line with your hips, and draw your navel toward your tailbone so that the tailbone moves toward your knees. Keeping the navel center firm, press your ankles into your hands so much that your chest lifts off the floor. Keep drawing your legs toward each other as you press your ankles into your hands. Allow the heart to open by squeezing the shoulder blades toward each other and deepening the breath. After 3-5 breaths, rest with one ear down. Do once more, and rest with the other ear down. As a counter pose, stretch back into downward facing dog and then child’s pose.

Avoid injury! When practicing yoga, listen to your body and take responsibility for your safety. Always move gently into poses, and do not push too hard.

close window