Challenge Pose : Urdhva Dhanurasana

Picking up from my last article in September on backbends, Urdhva Dhanurasana was, once upon a time, my yoga "frenemy". We weren't bosom buddies but we met on the mat, and tolerated each other's presence and efforts, for the longest time. In the early days of my Ashtanga yoga practice, I could never fathom where the "feel good" factor was. In Ashtanga, Urdhva Dhanurasana was practiced 3 times, each with a 5 breath hold, and that itself, seemed like an eternity! My tight shoulders barred me from lifting up effortlessly, my arms felt like lead, there was a slight pinching in my lower back, I could barely breathe, and my legs threatened to betray holding me up.

The Sutras of Patanjali said, "Effort towards steadiness of mind is practice" (I.13). The asana is intense, that's a promise. It requires you to travel down the path of many basic poses, before arriving at this juncture. However, to embrace this pose as part of my regular practice, I must first turn the negative to positive. There's no use making faces or calling it my nemesis, whenever the teacher calls out this pose. If my mind is rejecting the asana, the body picks up the vibes and rejects it too! 

Urdhva Dhanurasana, along with all yoga poses, refuses to be owned. You can't really say you 'nailed it'. Each day, the practice is different, and the best attitude is to surrender to the breath, and let the asana unfold without resistance from the mind nor the body. Allow yourself to approach Urdhva Dhanurasana with an open heart.... be curious with the sensations that arise from this asana... be interested in your potential, rather than getting hung up on the results.

Urdhva Dhanurasana is a pretty demanding backbend, but it's great for strengthening the arms, legs, abs and spine, improves breathing, brings more mobility to your hip flexors, and gives you a huge energy boost! Who needs coffee after a few rounds of Urdhva D?!!

Before approaching Urdhva Dhanurasana, please warm up with 8-10 rounds of Surya Namaskar, backbend preps like Bhujangasana (Cobra), Dhanurasana (Bow), shoulder and hip flexor openers. Please avoid this practice if you have wrist issues/injuries, slip disc, dizziness, high blood pressure or are pregnant.

Some of my Go-To Prep Poses 

Anahatasana
A delicious deltoid and upper back stretch

Shoulder opener with block.
Place block at the bottom tip of shoulder blades,
stretch arms parallel overhead,
pull shoulders away from ears.
tailbone roots to heels & don't let
your ribs pop!

Supta Virasana with Garudasana Arms
A great opening for the hip flexors
and shoulders.

Now that you're sufficiently warmed up, here's how to approach Urdhva Dhanurasana.

Step 1

Setu Bandhasana

Lie on your back, bend your knees, feet placed hip width apart, and prepare for Setu Bandhasana (Bridge Pose). Inhale, lift your hips off the mat, wiggle your shoulders underneath you, and interlace your fingers. As you ground through the heels, engage your inner thighs by hugging them to the midline, extend the knuckles toward your heels and feel your shoulder blades pushing into your heart to open the chest, bringing the sternum closer to the chin. Stay for 5 breaths, repeat 3 rounds, and rest.

Step 2

Lightly place the crown on the mat,
while rooting the feet and hands to the ground.

From Bridge, reverse your palms and place them next to your ears, fingers pointing in the same direction as your toes. Inhale, press down firmly into your hands, and lightly place the crown of your head onto the mat. Don't allow the elbows and knees to splay. Continue to root your hands and feet onto the mat, tailbone pointing towards the heels, and draw your arm bones back into their sockets. Stay here for a few breaths, observe the weight bearing on your hands and feet, then release down and rest.

Step 3

Urdhva Dhanurasana

If you're comfortable in Step 2, take a big inhale, and press up to Urdhva Dhanurasana. Keep the hands and feet rooting down, hug your inner thighs and triceps into the midline, as you lift your navel up to the sky, while letting the head hang in a neutral and relaxed manner. 
Feel the spine lengthening upwards from the tailbone, as the shoulder blades draw downwards. You don't want to feel any compression in the lower back. Walk the legs in a few steps, if this doesn't compromise your comfort level - maybe even attempt to straighten your arms a bit more. Find a soft, steady drishti (gaze) to still the mind.
Stay here for 5-8 even breaths, then tuck the chin into the chest, bend your elbows and knees simultaneously, and lower yourself to the mat. 
Come up for another exhilarating round (or two) or simple fold into Child's Pose as a counterpose.

Remember... Practice Makes Progress.
Go slow.... and enjoy!

xx