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 class combines deep stretches for the hips, quads and back with standing poses and sun salutations for strength and stability. We warm up on the floor with some core work and hips. Once standing we'll flow with sun salutations and standing poses that incorporate strength and balance. Twists and backbends follow before we cool down for savasana.
If you're looking for a deep exploration into backbending, you've come to the right place, yogis! We're going to talk about proper shoulder placement and glute engagement, things to watch out for, and tools to discover YOUR deepest backbend! We will work toward vipariti dandasana, but if that feels like too much, believe me you will have plenty of options! Get ready to open your heart wide up :)
In the mood for something a little different? This practice is designed to help you feel familiar poses in a whole new way that might just help you access some new possibilities. Bring an open mind and a willing body.. and enjoy!
If you're looking for a class where we slow down, get grounded, use breath-work to release stress and build some very nice heat along the way as we go deeper and deeper into the hips then look no further. This is a deep-release session for your hips, hamstrings and shoulders and a real nervous system reset if you breathe deeply and consciously. Enjoy, yogis!
This practice is dedicated to the goddess, protector, divine mother, fierce warrior Durga. Tune into your own deep knowing, dial up your intuition, and let's get centered! Two blocks may be helpful, along with access to a solid wall!
In a perfect world, a backbend creates a perfect arc that opens the front body without any compression to the spine. A fitness ball gives you the support and feedback to create that arc, for a more spacious backbend with much greater ease. If you struggle to get your wheel up off the ground, the ball is a great way to build strength with the ball beneath as a safety net. OR skip it and stay in the yummy, supported extended bridge. Wait for the ball under your belly for the easiest plank of your life. And stay for the sweet savasana with legs on the ball.
A fun, dynamic flow sequence to energize your body and mind! Challenge yourself to stay present moment by moment, breath by breath. You can expect a gentle warm up, sun salutations, a new crescent flow, exalted Tadasana, twisted chair, happy cow and a relaxing savasana. Enjoy, yogis!
Need to get moving? Get ready for a fun and creative flow with some sneaky but powerful core work, and some extra love for your butt! You'll feel this tomorrow and think of me (kindly I hope ;)) Fun warrior 3 variations, lots of love for your hips and shoulders, time upside down, deep breathing, a quiet mind and an open heart. Let's move it, move it together! 2 blocks may be handy!