Pose of the Month

April Urdhva Dhanurasana – Upward Facing Bow Pose


For this month’s pose, well explore urdhva dhanuranasana. This is a beautiful and fun back bend to incorporate into your daily practice. To do it, start by lying on your back, bend your knees and bring your feet about an inch away from your sit bones and parallel. Allow your feet to be as wide as your sit bones and make your arches strong. Place your palms flat on either side of your head with your fingers facing toward to face. When your ready, bring yourself to the crown of your head and pause here. Plug your arm bones into their sockets and when you’re ready, begin to straighten your arms. Once you have straightened your arms, you are in the pose. Once in the pose, notice if you are overly clenching your glutes. You want to tone your glutes, but not clench them. Lengthen your tailbone toward your knees to keep a nice even curve throughout your spine. Try to puff your heart away from your knees, also to help keep an even curve throughout the spine. If this feels good, walk your feet a little closer to your head, and puff your heart even more forward. Eventually you will have your shoulders stacked over your wrists. When you’re comfortable in this pose, you can play with straightening your legs, changing your gaze, lifting one leg and alternating, maybe even playing with drop backs and standing up to get out of the pose. Make sure that you have a strong core the entire time and most importantly, have fun!

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