Bridge Pose And Other Backbends – Weekly Advanced Class 12

Focus: Bridge pose (Urdhva Dhanurasana) is the culmination of this backbend class. You will learn two common methods that assist being able to independently lift into this pose. The first approach using angled blocks will be best suited to anyone working with stiff wrists and shoulders. The second approach reinforces the arms with a belt and will help anyone lacking the upper body strength needed to lift the bodyweight. Whether you are an experienced backbender or newer to this pose, both methods will shed new light on key actions and techniques.

In addition to bridge pose this class focusses on camel pose (Ustrasana) and upward facing dog pose (Urdhva Mukkha Svanasana). Both poses are taught over several repetitions, starting with basic actions and then gradually adding points to bring you progressively deeper into the pose.

A few standing poses that share common techniques with backbends create some space and chest opening at the start of the class.


Key Poses: Urdhva Mukha Svanasana, Ustrasana, Urdhva Dhanurasana


Equipment: Mat, bolster, 2 blankets, 2 blocks, belt


Level: Advanced


Duration: 50 min

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