Peak Pose: Urdhva Dhanurasana – Hugger Mugger

I first discovered Urdhva Dhanurasana (Upward Bow Pose) after I was finding out ballet in grade college. It was one in every of 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 working towards yoga asana, it was enjoyable to revisit Urdhva Dhanurasana as an grownup. On account 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 unique poses, the pose, together with yoga’s many different backbends, gives steadiness for our principally forward-bended lives. Give it some thought. A lot of the issues we do in our lives require that bend over issues—keyboards, steering wheels, counter tops, and so on. Backbending helps reverse that behavior.

Advantages and Contraindications of Upward Bow Pose

Along with offering a basic sense of postural steadiness, Urdhva Dhanurasana yields many advantages. Listed below are a couple 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 take heed to our our bodies’ wants. Irrespective of how a lot we’d need to follow Urdhva Dhanurasana, there are occasions once we shouldn’t. These would come with instances 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 situations normally: The stimulating nature of the pose can elevate blood stress or stress the center.
• Carpal tunnel or wrist tendonitis: The pose requires most wrist extension, which can exacerbate present accidents.
• Glaucoma, indifferent retina

Urdhva Dhanurasana is Not for Everyone

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

Paul Grilley says “yoga is within the bones.” It might be price your whereas, whether or not you’re a pupil or trainer, to take a look at this web page that reveals variations within the bones. There are a a number of photographs of in another way 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 particularly useful in understanding why some individuals’s shoulder joints simply elevate 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 aspect 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 fashioned in another way. Some lumbar spines bend lots 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 mentioned, it doesn’t damage to organize the physique for Urdhva Dhanurasana anyway. That is true even when your bony construction won’t let you follow the basic pose. The prep poses that observe will help make any backbend really feel extra easeful. Additionally, the prep poses are nice for countering the consequences of plenty 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 may 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 ideas.

1. Collect your props: a Yoga Mat, 2 Yoga Blocks.
2. Begin in Downward Going through Canine Pose (Adho Mukha Svanasana). Transfer round within the pose to mobilize your varied joints.
3. Training a couple of Solar Salutations (Surya Namaskara) will provide help to mobilize the joints total. Make sure that to incorporate Crescent Lunge Pose (Anjaneyasana). This can start the method of stretching your quads and hip flexors.
4. Half Hero’s Pose (Ardha Virasana): That is optionally available. This pose shouldn’t 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 those stretches will help you put together your wrists.
6. Supported Fish Pose (Salamba Matsyasana): Mendacity over your Yoga Blocks will help develop 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 on this hyperlink to information you into the pose. As soon as I’ve ready for Urdhva Dhanurasana, I wish to follow it at the least thrice. By the third spherical, it normally feels far more free. If Urdhva Dhanurasana nonetheless feels incompatible along with your physique construction, follow a couple of extra Bridge Poses.
9. Revolved Stomach Pose (Jathara Parivrttanasana): A supine twist is a pleasant strategy 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 only 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 educating in 1986. Charlotte is the creator of Conscious Yoga, Conscious Life: A Information for On a regular basis Apply and Yoga for Meditators, each printed 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 Crimson Rock Rondo, whose DVD received two Emmy awards.