Urdhva Dhanurasana Three Ways – Weekly Intermediate Class 86

Focus: This weeks intermediate class looks at three different approaches to practicing urdhva dhanurasana. There are several methods that can be helpful when working with this pose. The effectiveness of these methods tends to vary from person to person. It is common for a technique to seem helpful for one individual, but unhelpful for another. For this reason it is good to experience a range of different methods. This class introduces the pose initially with the support of a chair. Priority is given to the key instructions of straightening your elbows and correctly positioning your shoulder blades. This is further developed in the second method where you lie over two bolsters and use blocks for your hands. Eventually the pose is practiced more independently with the assistance of slanted blocks. This third method again gives priority to straightening your arms, but progressively allows you to walk in closer with your feet to build height in the pose.

Key Poses: Urdhva mukha svanasana, ustrasana, urdhva dhanurasana

Equipment: Mat, chair, 2 bolsters, 3 blankets, 2 blocks, belt

Level: Intermediate

Duration: 45 min

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