One of our favorite back bends at Yogis Anonymous! Upward bow is a beautiful "heart opener", or front body opener that requires lots of leg strength, and the ability to straighten your arms when you lift up. If it's hard to straighten the arms, take bow pose, as that will open the muscles fascia and tissue that are making it difficult to straighten the arms in upward bow. Try to create equal space between the vertebrae. Think of the spine like you would a garden hose--try not to "kink" the hose, so you don't block the flow of energy!
Ready to work it?
Here are some classes featuring Upward Bow or Wheel Pose.
This is a deep back-bending, heart-opening flow! Expect lots of shoulder, chest and upper-back opening, love for the psoas, hip flexors, quads and hamstrings, standing balance, twists, core strengthening, arm balances and inversions! When we are sweaty I will offer you options for kapotasana prep and drop-backs. We start this practice with grounding and breath and after a deeply heart-opening practice, I will lead you in yoga nidra in savasana. Intermeditae students are welcome - I give building blocks and options for everything along the way, just make sure you listen to your body and treat it with respect and compassion! This is a fabulous practice for days when you have a good amount of energy, and times when you feel you need a boost in courage or are struggling with situational depression. This will open you right up!
50 minutes full of fun! After a stretchy warm-up, I take you through sun salutations and standing poses, linked by vinyasa. Strong beginners will find this class challenging, but doable. It's also a great practice for intermediate/advanced students needing a well-balanced, shorter practice.
By request, a flow for days when you're really short on time or struggling to focus, but want to get in your body and breathe, open every major muscle group, strengthen your core, take care of your spinal health (but also your emotional and mental health!) and then get back to the business of being awesome!
Enjoy this well-rounded flow practice anytime of the day! Complete with a gentle warm up, vigorous standing sequence, and restorative cool down. Part any negative clouds that are blocking your light from shining through. Enjoy, yogis!
A quick floor practice to get your body warmed up for the day. Together, we'll explore how leg extension originates from the lower abdominals. You can expect to focus on moving your long legs through space with control by engaging the core muscles.
Receive whatever flows through in this practice as a message from your heart and let it be just as it is. Take the time to explore the fullness of your practice as you would get to know a loving friend. What to expect: a gentle warm up, sun salutations, a humble warrior flow, standing balances, navasana, supported shoulder-stand, bridge, wheel, spinal twists, savasana, and a gratitude meditation. Enjoy, loves!!
A great practice for days when you need to get in, get right with yourself and get going! We open every major muscle group with special attention given to the hips in side plank variations and lizard pose with many options. Opening for the shoulders, quads and hamstrings along the way, and options for bridge pose or upward facing bow! Enjoy, yogi runners!
This class leads to deep backbends, including kapotasana and upward bow. We start with stretches to loosen up the spine. There are standing poses and core work to make it a balanced practice. We wind down with twists, an inversion and savasana. All in 45 minutes. Enjoy!