Posts Tagged ‘Urdhva Danurasana’

Hiawatha, Iowa: May 31 – June 2. 2020

October 25, 2019

Workshop and retreat with Friendship Yoga

If getting up into Urdhva Dhanurasana feels out of reach, here’s one way of developing your strength and getting off the ground. Propped blocks placed at an angle help provide some leverage. Plus It’s easier to get up when you are already half way there. Now push down into the hands and feet, and lift your hips and trunk off the chair!

Beginners sometimes begin by supporting their back at the waist. As strength develops, and experience is gained, the student becomes better able to move the hands further down the back, press those back ribs in and raise them completely up off the floor.

With a little help the student can now walk her hands toward her shoulder blades.

My host, Nancy Footner made these beautiful plates.

© 2019 Bobby Clennell.

Singapore: September 21 – 23, 2018

February 9, 2019

Workshop at Cocoon Studio Pte Ltd

Adho Mukha Svanasana. Practicing with the forearms on blocks provides better access to armpits, and breast and lung tissue.

Adho Mukha Svanasana with Baddangullyasana, arms behind.

Rope Bhujangasana. Here the feet are one ft. apart. Then learn to practice with the feet together. Rotate the inner thighs back, and move the tailbone forward and up. Raise the ribcage and the entire torso up. Curve up and back.

Rope Purvottasana. In this variation, the ropes are doubled over. To curve further back, open them to their full length. See page 89 of Yoga In Action. Intermediate Course -1, for the best instructions for this, and Rope Bhujangasana.

Uttitha Trikonasana on the Ropes

Virasana with upper body curved back over a chair.

Upper Body Back Bend over a chair.

Urdhva Dhanurasana. Press down through the hands, raise the heels, press the tailbone up, and extend and open the top/front groin skin.

Continue pressing the tailbone up, and maintain the extension of the front groin skin while slowly bringing the heels down (outer knees to inner knees).

© 2019 Bobby Clennell

Iyengar Yoga General Convention in Granada: April 21 – 23, 2017.

September 11, 2017

The Iyengar Yoga General Convention in Granada was hosted by Asociacion Española de Yoga Iyengar.

Bharadvajasana. To turn to your left, lift your front spine. Pin your right hip down, press your right back ribs forward toward your right breast and move them away from your spine.

Ardha Chandrasana. On the left side, pin your left shoulder-blade and left buttock deep into the body, and turn the entire torso up away from the standing leg.

Uttanasana: Standing with the legs apart allows you to rest in the pose. Doing this pose with the feet together helps strengthen the internal pelvic organs.

Dandasana with a belt.

Salabhasana: when the torso is heavy and hard to lift, place a rolled blanket under the abdomen. Wind a belt three times around the wrists, pull the arms back and lift the chest.

Dhanurasana: Lift your thighs off the floor and push your shins back  until the front ribs are also raised up off the floor.

Urdhva Dhanurasana: Support this pose from your arms and legs, and do not initiate coming into the pose from your spine: Drive your heels into the floor, pull the backs of the thighs up toward the buttock crease. Roll the tailbone away from the waist and press it up. Press your hands down, revolve your upper arms in toward your head and neck, and pull the shoulder blades away from your neck and forward into your chest.

Beautiful entertainments.

These are the organizers. Take a bow ladies!

© 2017 Bobby Clennell.

Latvia: April 15–17

July 31, 2016

Workshop at Yoga Center Shakti.

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Urdhva Danurasana with hands supported on blocks: Turn your upper arms in. Press your hands into the blocks, and your feet into the floor and lift your pelvis and torso off the floor. Place the crown of your head on the floor. Firmly establish this preliminary phase of the posture: connect the heels-pressing-down action with the tailbone- lifting action; lift your shoulders up, and curve your back ribs in until your sternum bone faces the wall. Then, using your shoulder-blades and pelvis in equal measure, push up into the pose.

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Urdhva Danurasana with the feet supported on blocks. Start with your feet on the blocks, crown of head on floor, and spread palms of hands pressed into the floor. Roll your elbows in, parallel with shoulders. Bring your knees to the wall. Firm your back ribs and shoulder-blades into your back to fully open the chest. Then, pressing your heels and hands down, push up into the pose.

Saints Boris and Gleb Cathedral in Daugavpils is the largest Orthodox church in Latvia.

Saints Boris and Gleb Cathedral in Daugavpils is the largest Orthodox church in Latvia.

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Outside the Mark Rothko Art Center. Mark Rothko was born here in Daugavpils.

Mark Rothko painting

Mark Rothko painting.

© 2016 Bobby Clennell.