Pose of the Month~ Nov 2017 Urdhva Dhanurasana and Setu Bandhasana

Let’s approach the Holiday Season and colder weather with open hearts, shoulders, and hips! These poses are backbends with an inversion quality, thus having a positive effect on our whole physical bodies, while uplifting our emotional and mental state as well.  Upward Bow in particular is an extremely energetic pose, having a huge opening effect on the shoulders, chest and entire front body. It should be moved into with an understanding of proper core engagement,  shoulder rotation, and hip alignment. Shoulder and chest openers are essential in preparation, as well as hip-opening sequences.  For those newer to Wheel Pose,  modify by using blocks under the hands, the blocks should be supported against the wall. Students who are not ready to lift into Upward Bow Pose can find Bridge Pose is a great alternative, bringing arms into yoga mudra to increase the chest and shoulder opening capacity once in the pose. In Gentle Level classes, or for those who have significant low back, wrist or shoulder issues, please explore Bridge or Supported Bridge Pose only.

 

 

One reference for guiding into these poses is below:

https://www.ekhartyoga.com/more-yoga/yoga-poses/upward-bow-pose-or-wheel-pose

https://www.ekhartyoga.com/more-yoga/yoga-poses/bridge-pose

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