:: Urdhva Dhanurasana :: Upward Bow Pose

"When the asana is correct there is a lightness, a freedom. Freedom comes when every part of the body is active. Let us be free in whatever posture we are doing. Let us be full in whatever we do!" - B.K.S. Iyengar

Back-bends are rejuvenating!

They give energy and courage, and combat depression. They open the chest and make the spine flexible. The arms and shoulders become strong. The mind and body become alert.

:: work in the posture

• Stretch both sides of the body evenly. Increase the arch of the back and lift the front of the body.
• Lift the outer thighs and hops to keep the back of the pelvis broad. Grip the buttock muscles and lift the coccyx. Raise the pubis, navel and diaphragm
• Keep the breathing relaxed

::focus Centering the legs. In back-bends the legs tend to turn outward. This narrows the sacroiliac joint, causing pain. To avoid this, revolve the thighs, knees, and shins inward. Gradually, when freedom of movement comes, center the feet.

:: reflection In normal life the spine degenerates with age. The body becomes shorter and lacks vitality. Bending backward counteracts this process. The spine remains long and pliable and the inner organs open and stretch.  The brain is energized through being inverted. The mind remains alert and cheerful!

:: Urdhva Mukha Svanasana :: Upward Facing Dog

:: moving into the posture

• Lie face down on the floor. Take the feet about 1 foot  apart. Stretch the toes back. Bend the elbows and place the palms on the floor beside the chest, fingers apart and middle fingers pointing forward.  Straighten the knees and stretch the legs.
• With an inhalation press the tops of the feet and the palms into the floor. Raise the head and chest.
• Straighten the arms and lift the waist, hips, and knees a few inches above the floor. Pull the trunk and legs forward. Turn the arms out and curve the trunk back between them. Bring the coccyx, sacrum and lumbar forward.  Contract the buttocks lightly and take them down.  Strectch the front of the body from the pubis. Raise the sternum and the top ribs.  Take the shoulders back and press the soulder blades and dorsal spine in. 
• With an exhalation bend the arms and come down.

:: vinayasa - flow between postures

• Combine Adho (Downward) Mukha Svanasan with Urdhva Mukha Svcanasan, alternating them in quick succession.
• First learn to flick or roll the feet over the toes from one posture to the other.  Later jump from one to the other.

::focus