Pose Practice

Urdhva Dhanurasana - Upward Bow Pose or Backbend

The most common sign of aging is an over curvature of the spine. We all have watched our grandfathers and grandmothers lose the youthful structure of their spines.  The spine curves to a point when the entire structure of the body is altered and walking becomes a focus of looking downward.  Attention is lost.  Alertness vanishes.  And youth dies.  But we have the power to stop this process with Yoga, and more directly, with backbend.

I wish I could say only the elderly were affected by this process.  But many youthful adults suffer from “hunched” spines caused by numerous reasons ranging from scoliosis, collapsed disks, poor posture, depression, or self-esteem issues.  Backbends reverse the hands of time acting like the ultimate anti-aging treatment.  They activate the adrenal system catapulting your system with energy and vitality.  Backbends lengthen the spine and make it pliable.  The youth of little children comes not from their age but the flexibility of their spine and body.  Practice this pose once a week and discover your fountain of youth.

---Joe
 

Try It! (Joe in Urdhva Dhanurasana)

Roll a matt or a blanket lengthwise and place it flush against a wall.

Lie on the floor in a straight line with your head next to the wall.

Place the hands over the shoulders a few inches wider than your shoulders.

The palms are on the rolled matt/blanket and the fingers spread and pointing toward the feet.

Bend the legs and bring the feet close to the buttocks about hip-width apart and turn the feet in slightly for a “pigeon toed” feel.

On exhalation, raise the chest and hips with the help of the legs and arms and place the crown of the head on the floor. Breathe.

Tilt the sacrum down/tuck the tailbone under the body.

On exhalation pressing the hands and feet into the floor, raise the head and the torso further by straightening the arms and legs.

Continue to tilt the sacrum down and tuck the tailbone into the body.

Concentrate on lengthening the lower back while simultaneously raising the navel and the diaphragm. We are aiming for an arc not an angle.

Roll the thighs inward as well.

Relax the throat. Breathe, staying for at least 20 to 30 seconds.

On exhalation slowly bend the arms (keeping the weight in the front of the body, out of the knees) bringing the upper portion of the back down first followed by the lower portion of the back by bending the knees.

Lie on your back and rest your revitalized spine for about 30 seconds to a minute.

Repeat twice more.


Pose Practice Archives:
Tree Pose
Half Moon
Forward Bend
Virabhadrasana I - Warrior I
Virabhadrasana II - Warrior II
Virabhadrasana III – Warrior III
Full Arm Balance
Upward Bow Pose or Backbend
Half Lord of the Fishes Pose
Revolved Triangle pose
Powerful Mighty
Wide-Legged Forward Bend
Upward Facing Angle
Intense West - Back Stretch Pose
Extended Side-Angle Pose
Staff Pose
Upward Facing Dog Pose
Mountain Pose
Extended Hand to Foot Pose
Extended Angle Pose
Parighasana Gate Pose