UPWARD BOW (Urdhva Dhanurasana)
Upward Bow Pose falls under the category of BACKBENDs and should only be done when the body is warm, 3/4 way through a class or private session.
The spine, wrists and shoulders need to be sufficiently open to do this pose safely.
ALIGNMENT
From Bridge Pose (Setu Bandha Sarvangasana), place the palms beside the ears, fingertips facing the feet.
Press evenly through the hands and feet, straightening the elbows.
Keep the thighs and feet parallel and lift the tailbone to the pubis.
WORK IN THE POSE
Wrap the shoulder blades around the back and let the head be heavy.
Hug the knees and elbows towards the midline, preventing them from splaying to the side.
To come out, gently rest the crown of the head on the floor, tuck the chin and roll down one vertebrae at a time.
Hug the knees and massage out the lower spine.
Catherine Tingey
Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 33 years and teaching privately for 13 years.
About the Author
Catherine Tingey+ Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 33 years and teaching privately for 13 years.
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