Peak Pose: Urdhva Dhanurasana – Hugger Mugger

I first realized Urdhva Dhanurasana (Upward Bow Pose) after I was finding out ballet in grade faculty. It was considered one of my sisters’ and my favourite ballet warm-ups. We’d generally “stroll” across the yard in Upward Bow Pose for enjoyable. I’m certain 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. Because 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, 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 here 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 power by stimulating the thyroid and pituitary glands
• Will increase breath capability by increasing the chest

Practising yoga additionally requires that we hearken to our our bodies’ wants. Regardless of how a lot we would 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 circumstances basically: 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 might or is probably not accessible to your specific skeletal construction. Shoulder joints which can be on the extra steady aspect might prohibit the flexibility to straighten your arms. Additionally, folks 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 pupil or trainer, to take a look at this web page that exhibits variations within the bones. There are a a number of images of otherwise formed scapulae and shoulder joints that may clarify why some shoulders are extra amenable to Urdhva Dhanurasana. The final photograph of the scapula group is very useful in understanding why some folks’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 should bend, making Urdhva Dhanurasana a lot much less enjoyable to follow.

The opposite factor is: no person’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 loads earlier than the spinous processes make contact with one another. For others, longer, thicker spinous processes will prohibit the quantity of motion.

How Can You Put together for Urdhva Dhanurasana?

All that stated, it doesn’t damage to organize 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 might help 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 may follow that stretch all the mandatory areas. Be happy to make use of this sequence as a information, or discover designing your individual 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 numerous joints.
3. Practising a number of Solar Salutations (Surya Namaskara) will provide help to mobilize the joints general. Be 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 elective. This pose is just not 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 might help you put together your wrists.
6. Supported Fish Pose (Salamba Matsyasana): Mendacity over your Yoga Blocks might help broaden 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 no less than 3 times. By the third spherical, it often feels far more free. If Urdhva Dhanurasana nonetheless feels incompatible along with your physique construction, follow a number 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 aspect 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 without doubt one of the only ahead bends for stretching the quadratus lumborum.
12. Seated Ahead Bend (Paschimottanasana)
13. Rest 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 Purple Rock Rondo, whose DVD received two Emmy awards.