Diirgha Prańáma (Long Bowing Posture)

also known as Ardha Kurmakásana(Half Tortoise)

For a more complete study review the asana please see the Ananda Marga Asana Guide.

Primary Objective of the Ásana

Bhújaungásana, Yoga Mudrá, and Diirgha Prańáma are the 3 fundamental ásanas for women, which are recommended to be practiced everyday to balance the reproductive system and overall health. It engenders a feeling of humility and reverence. Diirgha Prańáma strengthens the abdominals, good for preventing and/or relieving back pain/discomfort when performed properly. A foundational pose for Kaoshiiki.

Repetitions (standard): 8

Length of Breath Hold (ideal): up to 8 seconds

Breath: exhalation kumbhaka

Steps of practice	Further details and rationale
1.- Sit on your heels with the toes tucked under but pointing forward. – Bring the palms together in namaskar mudra at the Anáhata Chakra.	– If the starting position is uncomfortable, sit with the feet flat, or stand on the knees.- Knees could be kept comfortably together.- Keep the back vertical and as straight as possible.
2. – Inhale and bring the arms overhead, stretching them fully, palms together and arms close to the ears	-Arms should be close to the ears.
3. – Keeping the buttocks as close as possible to the heels, exhale and slowly bend forward with arms and trunk aligned. – Rest the hands and the forehead on the floor as well as the tip of the nose if possible. Keep both palms together.- Hold the breath for the Exhalation Kumbhaka for 8 seconds.	– If the forward bend is challenging, bring the hands down to the ground first and slide them forward until the forehead is grounded.- Focus on using the core to support the back.
4.- Inhale, rise back up with palms together and arms overhead, keeping the latter as close to the ears as possible.	– Before lifting the torso, engage the abs to support the movement.or -Do the reverse of Step 3 leaving the hands in the ground, bringing the torso upright, and the arms will follow overhead.
5. – Exhale bringing hands down back to Namaskar mudra. 8 Rounds are recommended.	After the last repetition, rest in Shavásana, Vajrásana or Balásana for a few breaths.

Preparatory Steps

Warm up with Jatíla Utkatásana/Difficult chair, Jinanásana/Knowledge pose, Anjaney/Lunge, Viirabhadra/Warrior.
Warm up and activate core muscles with Navásana or Dhanurásana/Bow Variation, Ushtrásana/AM Camel, Sahaja Utkatásana/Simple chair.
Warm ups for knees and hips: standing or supine knee circles, supine knees to chest, seated hip orbiting circles, corn grinder.

Safety essentials

If you cannot sit on your heels comfortably, place a folded blanket or a cushion between the heels and the sitting bones.
You can put a blanket/cushion under the knees.
If you cannot flex your toes comfortably, place a folded blanket under the top shin, or place a blanket under balls of feet, or flatten your feet.
If descending into the pose is challenging, bring your hands down first before you bend forwards. You can then slide your hands forwards into the final position.

Modifications

You may perform this in a chair, lowering your arms onto a short table.
You may perform in a high kneel or ‘standing on your knees’ position.
You can also try practicing with one arm raised, alternating arms raised with every repetition.

Common misalignments

Neck not aligned with the spine, maintain the alignment of the neck with the spine while ascending and descending.
Avoid excessive rounding of the back while ascending or descending.
Do not hunch the shoulders when in the pose. Wide and open shoulders please.