URDHVA DHANURASANA
1 Exhale, lie on your back and bend your knees with your feet hip-width apart and parallel. Bring your hands flat on the floor above your shoulders, fingers pointing to your shoulders, elbows lifting straight upward. Inhale, lift your hips off the floor.
2 Push deeply into your hands and feet to take your head and shoulders into a full backbend. Stay for five breaths. Exhale, come down. Repeat twice more. Inhale, return to sitting. Exhale, fold forward into Paschimottanasana A (see page 75) for five breaths. Inhale, lift and lengthen your spine, look forward. Exhale and release before going into a vinyasa.
This backbend is less about great strength and more about a huge opening and stretching of your chest.You can secure the posture by keeping your big toes and thumbs firmly rooted to the floor.Although letting them lift may create the sensation of more “space”, it produces an unstable posture that stresses your joints.
o If this posture is difficult, substitute bridge pose instead. Bend your knees and lift your hips but leave your hands by your sides, or hold your ankles if you can reach them.When this becomes easy, add in the arm position shown in step I.
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1 Exhale, lie on your back and bend your knees with your feet hip-width apart and parallel. Bring your hands flat on the floor above your shoulders, fingers pointing to your shoulders, elbows lifting straight upward. Inhale, lift your hips off the floor.
2 Push deeply into your hands and feet to take your head and shoulders into a full backbend. Stay for five breaths. Exhale, come down. Repeat twice more. Inhale, return to sitting. Exhale, fold forward into Paschimottanasana A (see page 75) for five breaths. Inhale, lift and lengthen your spine, look forward. Exhale and release before going into a vinyasa.
This backbend is less about great strength and more about a huge opening and stretching of your chest.You can secure the posture by keeping your big toes and thumbs firmly rooted to the floor.Although letting them lift may create the sensation of more “space”, it produces an unstable posture that stresses your joints.
o If this posture is difficult, substitute bridge pose instead. Bend your knees and lift your hips but leave your hands by your sides, or hold your ankles if you can reach them.When this becomes easy, add in the arm position shown in step I.
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yoga teacher training in india
yoga teacher training in goa
yoga teacher training in rishikesh
yoga teacher training in kerala
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