Urdhva Dhanurasana Modification (Upward Bow Posture)
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3m 55s
Upward Bow Posture is a gateway posture, this means that it is the best position for learning to work according to a set of back bending principles. Use this posture to instill the principles into your psyche and you will know how to work safely and effectively in any back bend. This video takes you step by step through the process. We begin in a simple bridge posture in order to focus on the pelvic positioning and the actions of keeping the thighs tracked parallel and internally rotating the upper leg bones in the hip sockets. Next I have you place a block between your inner knees and come up into the full position. Lift up the sacrum, squeeze the block between the knees in order to track the thighs, keep the thighs parallel to each other as you inwardly rotate the legs and stamp the inner foot down. Divide your attention by keeping your hips and legs and work as prescribed and then also turn your attention to stamping your hands and fingers down evenly. Lift the sternum diagonally up and away, endeavor to fully extend the arms and bring the shoulders into a vertical position over the wrists. Attempt to evenly distribute your weight between all four points of your foundation, hands and feet. If the shoulders and upper back are tight, place your hands on blocks and come up into your position.
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