Dhanurasana (Bow Pose)

Dhanurasana improves digestive, elimination, and reproductive function by reconditioning the entire alimentary canal. The kidneys, liver, abdominal organs and muscles are massaged. The pancreas and adrenal glands are toned balancing their secretions. The spinal column is realigned providing a good stretch to the ligaments, muscles and nerves. It can help correct hunching of the thoracic area of the spine. Opens the chest and stretches the front of your torso. 

** Note ** Don't practice this pose before sleep at night because it simulates the adrenal glands and the sympathetic nervous system.  

** Contraindications **  Do not practice this pose if you suffer from a weak heart, high blood pressure, hernia, colitis, peptic or duodenal ulcers.  

The steps to practice Bow pose are:

1. Lie with your stomach flat and forehead resting on the floor.  Your arms and hands are beside your body. 
2. Bend your knees and draw the heels close to the buttocks.  Grasp the ankles from the outside and place your chin on the floor.  You are now in the starting position. 
3. Inhale as you engage your leg muscles and push your feet away from the body.   As you continue to inhale, arch the back, lift your thighs, chest and head at the same time off the floor as high as you can without straining.  Keep your arms straight.  Now tilt your head back comfortably and gaze at your Third Eye.  Your abdomen is supporting your entire body on the floor.  Your legs are engaged, but the back and arms should be relaxed.  Hold this position for 3-5 Ujjayi breaths.  
4. Exhale as you slowly relax your leg muscles and lower your legs, chest and head back to the starting position.  Release the pose and relax on your stomach with your head turned to one side and your arms at your side with your palms facing upward.  Alternate the turn of your head if you do multiple rounds of this pose.  Breath here for a few breaths.  
5. Repeat steps 2-4 for as many rounds as you are comfortable. 
6. Push back into Balasana (Child's Pose) when you have completed as many rounds as you are comfortable with.  Once you push back into Balasana you can bring yourself upright and move into a forward bend to counter the effects of the back bending. 

Namaste, 

Leslie Ottavi

Setu Bandhasana (Bridge Pose)

Setu Bandhasana opens the front body and strengthens the spine.  It helps improve the function of the pineal, pituitary, thyroid, and adrenal glands through increased blood flow.

To practice Setu Bandhasna, follow these steps:

1. Exhale lie flat on your back with you legs extended.  Draw your feet up about 1 1/2 feet towards your buttocks.  Place your feet in a duck foot position with your heels touching and the outer edges of your feet firmly placed on the floor.  Your feet are not flat on the floor.  You are using the outer edges of your feet to grip against the floor.  This grip of the feet is going to assist when lifting your hips.
2. Inhale press your elbows to the floor or grab the outer edges of your thighs to pull yourself up arching your back and lifting your head up and back so that the top of your head is on the floor.  Hold for 5 Ujjayi breaths.
3. Exhale release the pose.
4. Repeat steps 1-3 for 1-4 more repetitions. 

There are several variations of this pose. All variations contribute to the health of the spine and function of the glands.

Namaste,
Leslie Ottavi

Eka Pada Rajakapotasana (Pigeon Pose)

This variation of Eka Pada Rajakapotasana rejuvenates the lumbar and dorsal regions of the spine. This is one of my favorite poses! It also increases vitality by stimulating organs such as the thyroid and adrenals (just like supine version). The abdominal organs and pubic region receive more blood. It reduces tightness on the hip sockets, and helps to open the sacrum area.

The steps to practice Pigeon Pose are: 

1. From a sitting position, exhale your right ankle toward the top of your mat taking your foot and shin as parallel to the top of the mat as possible.  Keep your left leg bent with your foot flat on the floor.  
2. Inhale place your hands flat on the floor slightly behind your hips, lift your left leg and gently swing it out and back behind you.  
3. Continuing the same inhale place your left hand flat on the floor in front of your right ankle and shift your weight into your right hip as you bring your leg around.  
4. Keep your left leg straight with your toes pointed and place your hands flat on the floor in front of you.  
5. Exhale begin to lower your head down to the floor resting your forearms flat on the floor in front of you.  
6. Continue to lower your head down to the floor resting it in your hands or on a prop.  This position moves forward and back, not side-to-side.  If you want more from this pose move your sit bones back.  If you are too deep, just move forward to release.   Avoid dropping one hip lower than the other, keep your hips square.  You should feel both sides of your body lengthening equally.   Hold for 15-25 breaths or as long as you are comfortable. I sometimes hold from 3-5 minutes for a deeper stretch into the connective tissue.      ** Note ** If you have any discomfort in your knees or joints, release this asana.  You may try one of the other variations like the supine variation.
7. Inhale up and place your forearms flat on the floor in front of you. 
8. Exhale bring your left leg back around and return to a sitting position. 
9. Switch legs and practice with the other side. 

Enjoy!

Leslie Ottavi

Tiryaka Bhujangasana (Twisting Cobra Pose)

Tiryaka Bhujangasana opens the chest and strengthens and stretches the spine, buttocks, and legs. This pose massages your internal organs.  It also improves circulation in the back and tones the nerves providing better communication between the brain and body.  The adrenal glands are massaged and simulated improving their efficiency.

** Contraindications ** You should consult your doctor before doing this pose if your have a peptic ulcer, hernia, intestinal tuberculosis or hyperthyroidism.

The steps to practice Twisting Cobra are:

1. Lie down on your stomach and take your hands flat on the floor beside your chest.  Elbows drawn backward and close to your side.  Your forehead is on the floor. You legs are straight and separated more than hip width apart.  Tuck your toes with your heels toward the ceiling.
2. Inhale press the hands on the floor with your fingers spreading. Lift your trunk up using your back muscles more than your arm muscles.  Your arms are straight or slightly bent.  Push your pubic bone in contact with the floor.  Keep the buttocks active. 
3. Exhale turn your head and the upper torso to the right taking your gaze over the right shoulder.  Gaze over the right shoulder at your right heel.  Feel the diagonal stretch of the abdomen, relax your back and keep your navel as close as you can to the floor.  Hold this position for 2-3 complete breaths.  
4. Inhale your head and torso forward. 
5. Exhale turn your head and the upper torso to the left taking your gaze over the left shoulder.  Gaze over the left shoulder at your left heel.  Feel the diagonal stretch of the abdomen, relax your back and keep your navel as close as you can to the floor.  Hold this position for 2-3 complete breaths.  
6. Inhale your head and torso forward. 
7. Repeat steps 3-6 for 3-5 repetitions. You may desire to lay back on the floor and start from step 1.
8. Exhale bend your arms and lower your torso to the floor.  Push yourself back into Balasana (Child's Pose) for several breaths to release your lower back. 

When I am doing Sun Salutes, I like to add Twisting Cobra into the Sun Salute to further stretch my spine and tone my adrenal glands. Try adding it to your practice and see how it complements your regular practice of Cobra or Downward Dog!

Namaste,
Leslie Ottavi

Eka Pada Rajakapotasana in a supine position (Pigeon Pose)

Eka Pada Rajakapotasana rejuvenates the lumbar and dorsal regions of the spine. It also increases vitality by stimulating organs such as the thyroid and adrenals. Abdominal organs and pubic region receive more blood. It reduces tightness on the hip sockets, and helps to open the sacrum area.

Steps to practice supine Pigeon Pose:

• Lay a blanket on your mat to help cushion your body.  Lie down on the blanket placing your feet flat on the floor with your knees bent about 6-8 inches from your buttocks.  Rest your arms at your side.  Take a couple of breaths here before continuing. 
• Inhale bring your right knee up towards your chest.  
• Exhale place your right ankle on your left thigh near your left knee.
• Inhale bring your left knee towards your chest and reach both hands through to clasp your shin just below your knee.  If clasping your shin is not available to you, then clasp the back of your thigh near your knee or use a strap.  Gently pull your left knee towards your chest and feel the stretch in your right hip.  Hold this pose for 5-8 breaths or as long as it is comfortable (Sometimes I like to hold this for up to 3 minutes).
• Exhale release your clasp and take both feet back to the floor with your arms resting at your sides.  Take a couple of breaths before continuing. 
• Repeat on the other side. 

This is a favorite pose for many yogis and yoginis to open the hip. Enjoy the release and the contribution to revitalize the adrenals!

Namaste,
Leslie Ottavi

Adrenal Help through Yoga

What are the adrenal glands, where are they located, and how does yoga help revitalize and tone the adrenals? The adrenal glands are located on top of each kidney and they are tiny organs that perform important roles in the body. The adrenal glands produce several hormones that effect our development and growth, they help regulate kidney function, and they influence our capability to deal with stress in our lives.

The body’s reaction to stressful events is regulated by the adrenals “fight or flight” response. The adrenal glands also produce hormones that affect our blood pressure, blood sugar levels, growth, and sex drive. When the body is chronically stressed, cortisol is continually release from the adrenal glands in response to the stress, which can damage body tissues. Stimulating the adrenals long-term due to chronic stress can lead to high blood pressure, stomach ulcers, and increase your risk of infection by depleting white blood cell levels.

So how does yoga help? Yoga asana practice, breathing techniques, and meditation can help to calm your mind, breaking the “fight or flight” response. This eases the burden on your adrenals because you learn to better deal with your stress. Practicing slow, deep breathing techniques like ujjayi breathing and extended exhale breathing can calm your mind and slow your heart rate. When you synchronize your breath and movements in asana practice you also help calm your mind. You can think of meditation as a deliberate practice to achieve a calm state from intense concentration on a single object until all other thoughts vanish. All that is left is an intense awareness of the object. Meditation reduces stress and anxiety.

In addition to the general support that yoga asana practice provides to help the adrenal glands, there are many poses that specifically help the adrenals. A mini-sequence of five poses that I will highlight through individual posts is:

• Eka Pada Rajakapotasana in a supine position (Pigeon Pose)
• Tiryaka Bhujangasana (Twisting Cobra Pose)
• Eka Pada Rajakapotasana (Pigeon Pose)
• Setu Bandhasana (Bridge Pose)
• Dhanurasana (Bow Pose)

You can apply this mini-sequence to your practice in full or in part to help revitalize and tone your adrenal glands!

Namaste,
Leslie Ottavi