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.
Get ready to tap into your yogi super powers in this challenging practice that will leave you feeling recharged and ready to face the day! You can tone it down or amp it up in this multi-level class designed for ALL to enjoy! :)
This short flow sequence will lead you through sun salutations, a dancing warrior flow, bridge, wheel, thread the eye of the needle, reclined twists and savasana. Focus on humbling any business, noise or activity in the mind. Return home to your body, your breath, and the present moment. Enjoy, yogis!
If you're short on time but want something deep, targeted and thorough, this is for you! We build heat quickly and get right into the hips, hamstrings and shoulders, do a little twisting, back-bending and core strengthening, breathe deeply, get focused and start the day right! (I intended it as a morning practice, but you can do it any time you need a reset!)
If you feel like you're carrying tension in your shoulders, neck, upper back and/or across your chest, my goodness is this for you! That kind of holding on can spread to tightness in the jaw and eyebrows and even lead to headaches! Let's get in there and open it all up. A block and a strap would be great (you can take the class without them, though). While we approach this area and breathe it open, we'll also explore the ideas of communicating openly and honestly, and learning how to act on our own behalf. Sometimes (not always) physical holding is a manifestation of emotional holding. If you tend to carry the weight of the world on your shoulders, you're going to feel a lot better after this, Atlas!
This class will guide you through a meaningful intention-setting, a feel good warm up, a few rounds of sun salutations, and into a dancing warrior flow. Afterwards, enjoy a supported shoulder stand, wheel pose, thread the eye of the needle, a wide leg forward fold, spinal twists and a relaxing savasana. Try extending love and respect for your body as you focus on your potential rather than any shortcomings or imperfections. Namaste, Yogis!
In this class, which progresses to deep backbends, we begin with a series of stretches to open the quads, hip flexors and warm up the back. Next, sun salutations and standing poses to get the blood circulating and the whole body engaged. We then move to the backbends, including different variations on bow pose. We cool down with finishing poses and savasana.
The "macaco" is a challenging, dynamic movement that comes from the Capoeira tradition, but there's no reason why it can't be incorporated into a yoga practice. If you're feeling comfortable with wheel pose and looking to explore some different ways to move, why not check out the macaco and see if it's for you. Warning: You might have fun!!
This 30 minute vinyasa flow class is a short yet effective way to squeeze some yoga into your day! Take time to reconnect with yourself, set a positive intention for your day and cultivate inner and outer peace. You can expect a gentle warm up, sun salutations, a warrior flow, heart opening, hip opening, forward folds, twists and savasana. Enjoy, yogis!
Slow down and center yourself with guided breathwork, then begin to build heat gradually through spinal flexes, sphinx pose, and forearm plank variations. Surya C creates space in the hip flexors and encourages the spine into extension for more generous heart opening to come. The arms swirl, sweep, and wrap throughout the flow to find freedom through the shoulders, chest, and even give yourself a hands on assist. Maha moments include Fallen Angel, Scorpion variations, and big backbending to crack that heart wide open.