Urdhva Dhanurasana With A Chair – Weekly Intermediate Class 24

Focus: This class explores chair backbends in detail. Most of the commonly used variations are included. Clear instruction is given in terms of how to use props to safely set up these poses. Techniques are shared that help to maximise the benefits that can be gained from practicing this group of poses.

The sequence heads in the direction of urdhva dhanurasana (bridge pose). The class culminates in a version of this pose done with the support of a chair. You are guided in how to use the chair to open your upper back and shoulders. These techniques will be helpful when you next approach the pose more actively without the assistance of a chair.

The methods explained in this class will help you to receive the uplifting effect of backbends with a minimum of energy expenditure. For this reason the sequence will suit anyone wanting to deepen their understanding of backbends, whilst also being a great class for anyone who might be feeling lower in energy.

Key Poses: Urdhva Dhanurasana, Dwi Pada Viparita Dandasana

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

Level: Intermediate

Duration: 40 min

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  1. Anita S

    Hi Rod
    I love backbends in particular how they raise your vibration after doing them. They’re a natural anti depressant and have helped me immensely over the course of my yoga journey.
    Thanks and namaste 🙏🏾

    • Rod

      Hi Anita,

      Backbends certainly have energising and uplifting qualities. Glad to hear you have been able to make use of them in that way. Thanks for sharing your experience.

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