Triyogaschool : Urdhva Dhanurasana

This week we take on a big back bend : #UrdhvaDhanurasana or #UpwardFacingBow Pose
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🔻 The common name for this pose is #WheelPose which is apt. A wheel represents a uniform circle, & our intention is to create as much uniformity in the arch as possible. To do so, we need to find the bend all the way from the lower legs to the wrists.

🔻 Because this pose is so demanding - it requires a warm-up! A wise prep would include Sun Salutations, standing & seated twists, & simple backbends. If your shoulders & upper chest are tight, work with puppy pose & shoulder flexion (arm overhead) stretches.
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✏️ Start lying on your back, set up for bridge pose with your heels hip distance apart & close to your sitting bones.
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✏️ On an inhale, reach your arms over head, plant your palms next to your ears, with fingers pointing toward shoulders. On an exhale, press into your hands & feet to lift the back of your head off the mat. Arch your head back, & put the top of your head on the mat.
✏️ Pause here & take a breath. Assure your upper arms are parallel to each other for maximum force strength. Make sure your feet are pointing straight ahead - avoid turn out to avoid over compressing the low back. Maintain the feet positions by strongly engaging & internally rotating your inner thighs.
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✏️ When you are ready, again push into hands & feet & lift head off the mat as you straighten your arms. Let your head hang - no neck tension!
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✏️ If you feel comfortable, walk your hands & feet closer to each other. Utilize the strength in your legs to press your upper body toward the head end of your mat. Remember! To deeply stretch the front of the body - it takes a STRONG engagement of the back of the body. Take several breaths to FEEL the pose.
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✏️ To come out, bend your elbows, lower slowly, & tuck your chin toward your chest. Rest on your back for several breaths & then repeat. Take a minimum of 3 Wheel Poses. Follow up with GENTLE twisting & forward folding to counterbalance.
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