Backbends For Shoulders & Upper Back – Weekly Advanced Class 130

Focus: This class approaches urdhva dhanurasana from the perspective of experienced practitioners with an ongoing, regular backbend practice. Some variations are included that will give you improved access to your shoulders and upper back whilst in the pose. Gaining mobility in these areas can help to spread the workload of the backbend more evenly across your body. This can bring a quality of lightness and balance to the pose. Each variation of urdhva dhanurasana progresses in stages of increasing difficulty. This gives you the option of either taking the pose further or staying within your limits and consolidating. 

Key Poses: Urdhva dhanurasana.

Equipment: Mat, 2 chairs, 2 bolsters, 2 blankets, 2 blocks.

Level: Advanced

Duration: 60 min

Course Progress

1 Comment


    Thanks so much! I really enjoyed the recent classes, great work. Just one challenge for me is that when I try to do urdva dhanurasana with my arms grasping the chair legs, the chair slides toward the wall and collapses so I can’t push up. My chair only has a crossbar in the back, could that be it?

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