 Step
by Step
Begin by preparing as you would for
Urdhva Dhanurasana (Upward Bow Pose). Lie on your
back, feet on the floor, heels under the knees, and
step your feet a little wider than your hips. Bend
your arms and place your palms on the floor by your
ears, fingertips facing the shoulders, shoulder-width
apart. Pause for a moment to focus and tune in to
your breathing.
As you exhale, press your knees away from your torso
and lift your hips, shoulders, and head from the floor
as you straighten your arms. Widen and draw your shoulder
blades toward your tail bone to lift your shoulders
and lighten the load on your arms.
Bend your arms and place the crown of your head
on the floor between your hands and feet, keeping
your elbows shoulder-width apart and directly over
your wrists. To ensure that your neck does not become
compressed, exhale, press your hands into the floor,
and again draw your shoulder blades toward your tail
bone. Keep your chest open and lifted.
On your next exhalation, slide one hand past your
ear to cup the back of your head, bringing your weight
onto your forearm. Repeat the same action with the
other arm, interlacing your fingers behind your head
(you may be more successful in these arm movements
if you lift onto your tiptoes).
With a powerful exhalation, press down through your
inner elbows and wrists and lift your chest to raise
your head off the floor. As your head lifts, press
your inner heels down. Of course, your head may seem
glued to the floor; if that's the case, continue to
hold the pose where you are.
If you do manage to lift your head, the pose may
actually become easier, since this movement allows
your upper arms to directly support your weight, easing
the demand on your muscles. But be careful not to
strain the shoulder joints by pushing them beyond
your elbows. Avoid this over extension by keeping
your weight evenly distributed between your elbows
and wrists, and by not allowing your elbows to slide
more than shoulder-width apart. It is absolutely fine
to remain in this position, with your head raised
and your heels directly below your knees.
In the full pose, however, you walk the feet away
from your hands until your legs are nearly straight;
then plant your inner feet and exhale as you stretch
down through your calves and push to straighten the
legs completely.
Place the crown of your head back on the floor inside
the cup of your hands, press your elbows into the
floor and draw your shoulder blades toward your tail
bone to help your shoulders stay lifted. Your middle
back will be asked to extend more deeply.
Come out of this asana with great attention. First,
walk your feet back under your knees. Remain on your
crown and return your palms to the floor next to your
ears. Again check to make sure your hands are directly
under your elbows. Push with your hands to lift the
head and tuck your chin and tail bone in as you roll
your spine back down to the floor, tail bone touching
last. Consciously slow your breathing down until you
are once again at rest and can feel the powerful calm
that is the product of balanced backbends. |
