My teacher has a slightly different approach with this pose, his approach is not relying so much with the momentum, and forget to control our body. First time i do dhanurasana, ( it was a few years ago, in a yoga studio in bandung) when i try to come out of the pose, i panicked and fell sideways…it wasn’t very painful, but its quite embarassing. Well, anyway, here’s how to do it properly.
To do urdhva dhanurasana, make sure that your back is comfortable enough in bridge pose, if you can do bridge pose easily, than bow pose would feel easy. For a start, do wheel pose at the middle of the practice, when the body is warm and flexible enough- to avoid any injuries. Lie on your back, bend your knees with your feet hip width apart, hands and arms beside your body. lift you hip as high as you can by only using your legs. try to keep your toes away from each other, and your knees hip width apart. once you reach your maximum, place your hands behind your shoulder, fingers facing forward, and lift the rest of your body up (your chest). Don’t try to straighten your arms yet, instead, with your elbows still bent, place the top of your head to the floor, but don’t shift all your weight there. Finally, lift everything, try to straighten your arms, like you’re doing push up. stay for 5 – 6 breath, to come out of this pose, lift your head, look to your chest, and then slowly lower your body, and try to land with your shoulder first, then your head, and then the rest of your body. Round your back, hug your knees, and rock with your back forward backward, or side to side, to release any tension on your back.
Filed under: Uncategorized | Tagged: back bends, bow pose, danurasana, urdhva dhanurasana
