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Urdhva Dhanurasana with blocks and the wall


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๐—จ๐—ฟ๐—ฑ๐—ต๐˜ƒ๐—ฎ ๐——๐—ต๐—ฎ๐—ป๐˜‚๐—ฟ๐—ฎ๐˜€๐—ฎ๐—ป๐—ฎ is the Queen of backbends.

However, there are many reasons why this pose can be challenging to students.

Both mobility and strength are required in this pose.

This pose is so ICONIC because it represents the entire posture group.

It strengthens ALL posterior muscles of your body (glutes, hamstrings, spine, shoulders, back of arms) and

it stretches ALL the anterior muscles of the body (quads, hip flexors, abdominals, chest and shoulders).

๐—›๐—ผ๐˜„ ๐˜๐—ผ ๐˜‚๐˜€๐—ฒ ๐˜†๐—ผ๐—ด๐—ฎ ๐—ฏ๐—น๐—ผ๐—ฐ๐—ธ๐˜€ ๐—ฎ๐—ป๐—ฑ ๐˜๐—ต๐—ฒ ๐˜„๐—ฎ๐—น๐—น ๐˜๐—ผ ๐—ฝ๐—ฟ๐—ฎ๐—ฐ๐˜๐—ถ๐—ฐ๐—ฒ ๐˜„๐—ต๐—ฒ๐—ฒ๐—น ๐—ฝ๐—ผ๐˜€๐—ฒ:

๐—ฃ๐—น๐—ฎ๐—ฐ๐—ถ๐—ป๐—ด ๐—ฏ๐—น๐—ผ๐—ฐ๐—ธ๐˜€ ๐˜‚๐—ป๐—ฑ๐—ฒ๐—ฟ ๐˜๐—ต๐—ฒ ๐—ณ๐—ฒ๐—ฒ๐˜ in Urdhva Dhanurasana can help with students who have tighter hamstrings and quads.

Place two yoga blocks on the lowest height again the wall.

Lie back on the floor and place feet on the blocks.

In this version, it may require more arms strength to come up because the feet are elevated.

๐—ฃ๐—น๐—ฎ๐—ฐ๐—ถ๐—ป๐—ด ๐—ฏ๐—น๐—ผ๐—ฐ๐—ธ๐˜€ ๐˜‚๐—ป๐—ฑ๐—ฒ๐—ฟ ๐˜๐—ต๐—ฒ ๐—ต๐—ฎ๐—ป๐—ฑ๐˜€ can help with students who struggle with tighter shoulders

Elevating the hands can help students who have tighter shoulders.

Lie on your back with your head against the wall.

Place your hands on the edge of the blocks (Low or second height).

Keep the elbows closer together and lift yourself up and stretch your arms straight.

๐—ฃ๐—น๐—ฎ๐—ฐ๐—ถ๐—ป๐—ด ๐—ณ๐—ผ๐—ฟ๐—ฒ๐—ฎ๐—ฟ๐—บ๐˜€ ๐—ฎ๐—ด๐—ฎ๐—ถ๐—ป๐˜€๐˜ ๐—ฏ๐—น๐—ผ๐—ฐ๐—ธ๐˜€ helps students who struggle to stretch their arms straight.

Keeping the arms straight is essential to protect the shoulders and elbows in the Wheel pose and can be challenging for students in the beginning stage of developing strength in the arms.

Placing blocks in front of the forearms would help to give resistance to work towards straighter arms.

Give it a try and tell me how it went!

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