Urdva Dhanurasana

Urdva Dhanurasana

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We LOVE this adjustment in Urdva Dhanurasana.
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This adjustment makes the asana possible for students with stiff shoulders.
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It’s also wonderful for flexible students since it’s elongating the entire spine.
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The lower back, which tends to take most of the bending action in deep backbends, now gets a relief as the upper back is getting more of that backbend action - as it should.
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So how do we do it?
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One helper will grab hold of the student’s shoulder blades as the student grab hold of their ankles. Then they both press to lift up.
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Next, the other helper will pull on the back hips towards the wall behind them (and not up!).
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Eventually both helpers will pull back in opposite direction and the spine will get a beautiful traction in extension.
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This is so much fun!