Peak Pose: Urdhva Dhanurasana – Hugger Mugger

I first discovered Urdhva Dhanurasana (Upward Bow Pose) once I was learning ballet in grade faculty. It was one among my sisters’ and my favourite ballet warm-ups. We might typically “stroll” across the yard in Upward Bow Pose for enjoyable. I’m positive it wasn’t fairly, however we had fun.

Later in life, as I started practising yoga asana, it was enjoyable to revisit Urdhva Dhanurasana as an grownup. As a consequence of my loosey-goosey ligaments, shallow hip sockets, flexible backbone and the bony construction of my shoulder joints, it felt fairly easy, and all the time exhilarating.

Whereas Upward Bow Pose isn’t one of many Hatha Yoga Pradipika’s authentic poses, the pose, together with yoga’s many different backbends, supplies stability for our principally forward-bended lives. Give it some thought. Many of the issues we do in our lives require that bend over issues—keyboards, steering wheels, counter tops, and so forth. Backbending helps reverse that behavior.

Advantages and Contraindications of Upward Bow Pose

Along with offering a common sense of postural stability, Urdhva Dhanurasana yields many advantages. Listed below are a number of:

• Strengthens the spinal extensors
• Strengthens the shoulders, arms and wrists
• Stretches the chest, shoulder joints, wrists, stomach and hip flexors
• Will increase vitality by stimulating the thyroid and pituitary glands
• Will increase breath capability by increasing the chest

Training yoga additionally requires that we hearken to our our bodies’ wants. Regardless of how a lot we’d wish to follow Urdhva Dhanurasana, there are occasions after we shouldn’t. These would come with circumstances of:

• Accidents within the shoulders, neck, elbows, wrists, or backbone
• Being pregnant: within the second and third trimesters, it’s greatest to not follow backbends.
• Hypertension or coronary heart circumstances generally: The stimulating nature of the pose can increase blood stress or stress the guts.
• Carpal tunnel or wrist tendonitis: The pose requires most wrist extension, which can exacerbate current accidents.
• Glaucoma, indifferent retina

Urdhva Dhanurasana is Not for All people

Past the contraindications listed above, Urdhva Dhanurasana might or will not be accessible to your specific skeletal construction. Shoulder joints which might be on the extra secure facet might limit the power to straighten your arms. Additionally, individuals with a extra pronounced convex thoracic curve might discover it more difficult to follow backbends.

Paul Grilley says “yoga is within the bones.” It could be price your whereas, whether or not you’re a scholar or trainer, to take a look at this web page that reveals variations within the bones. There are a a number of pictures of otherwise formed scapulae and shoulder joints that may clarify why some shoulders are extra amenable to Urdhva Dhanurasana. The final picture of the scapula group is very useful in understanding why some individuals’s shoulder joints simply increase to vertical or past (permitting for the arms to straighten) and others fall brief. Within the latter case, the elbows must bend, making Urdhva Dhanurasana a lot much less enjoyable to follow.

The opposite factor is: no one’s thoracic backbone is designed to backbend. The thoracic backbone can ahead bend, rotate and bend laterally, however the best way the side joints come collectively restricts spinal extension. The spinal extension required for Upward Bow comes from the lumbar backbone. And once more, all our spines are shaped otherwise. Some lumbar spines bend quite a bit earlier than the spinous processes make contact with one another. For others, longer, thicker spinous processes will limit the quantity of motion.

How Can You Put together for Urdhva Dhanurasana?

All that stated, it doesn’t damage to arrange the physique for Urdhva Dhanurasana anyway. That is true even when your bony construction is not going to permit you to follow the basic pose. The prep poses that comply with can assist make any backbend really feel extra easeful. Additionally, the prep poses are nice for countering the results of a number of sitting and all of the ahead bending we do in our lives.

So, what must stretch and mobilize to facilitate Upward Bow?

• Quadriceps and hip flexors
• Wrists
• Stomach, chest and shoulders

A Sequence for Working As much as Upward Bow Pose

There are many yoga poses you’ll be able to follow that stretch all the mandatory areas. Be at liberty to make use of this sequence as a information, or discover designing your personal sequence utilizing the identical rules.

1. Collect your props: a Yoga Mat, 2 Yoga Blocks.
2. Begin in Downward Dealing with Canine Pose (Adho Mukha Svanasana). Transfer round within the pose to mobilize your varied joints.
3. Training a number of Solar Salutations (Surya Namaskara) will show you how to mobilize the joints total. Make sure that to incorporate Crescent Lunge Pose (Anjaneyasana). It will start the method of stretching your quads and hip flexors.
4. Half Hero’s Pose (Ardha Virasana): That is elective. This pose will not be agreeable to everybody’s knees. So be at liberty to skip it and follow one other spherical of Crescent Lunge.
5. Hand Yoga: All or any of these stretches can assist you put together your wrists.
6. Supported Fish Pose (Salamba Matsyasana): Mendacity over your Yoga Blocks can assist increase your chest, stomach and shoulders.
7. Bridge Pose (Setu Bandhasana): Bridge Pose stretches the chest, stomach and hip flexors.
8. Upward Bow Pose (Urdhva Dhanurasana): Use the directions in this hyperlink to information you into the pose. As soon as I’ve ready for Urdhva Dhanurasana, I prefer to follow it at the very least 3 times. By the third spherical, it often feels way more free. If Urdhva Dhanurasana nonetheless feels incompatible together with your physique construction, follow a number of extra Bridge Poses.
9. Revolved Stomach Pose (Jathara Parivrttanasana): A supine twist is a pleasant approach to start stretching your again in the wrong way, one facet at a time.
10. Hug each knees in towards your chest and roll round a bit to additional launch the backbone.
11. Head-of-the-Knee Pose (Janu Sirsasana): This is likely one of the best ahead bends for stretching the quadratus lumborum.
12. Seated Ahead Bend (Paschimottanasana)
13. Leisure Pose (Savasana)

About Charlotte Bell

Charlotte Bell found yoga in 1982 and started instructing in 1986. Charlotte is the writer of Aware Yoga, Aware Life: A Information for On a regular basis Observe and Yoga for Meditators, each revealed by Rodmell Press. Her third e-book is titled Hip-Wholesome Asana: The Yoga Practitioner’s Information to Defending the Hips and Avoiding SI Joint Ache (Shambhala Publications). She writes a month-to-month column for CATALYST Journal and serves as editor for Yoga U On-line. Charlotte is a founding board member for GreenTREE Yoga, a non-profit that brings yoga to underserved populations. A lifelong musician, Charlotte performs oboe and English horn within the Salt Lake Symphony and people sextet Purple Rock Rondo, whose DVD gained two Emmy awards.