This weekend I got out of town. Not far, but far enough. Far enough to have a good time and get a fresh perspective.
When is the last time you got out of town? (Oh, maybe you're some very distinguished world traveler -- good for you.) If you're not....like me, you can do a yoga pose for a few lovely moments, turn your world upside down, and come back a little closer to fine (blatant Indigo Girls reference) or, at least, closer to sane.
Here's whatcha need to do to get into Urdvha Dhanaurasana or Upward Facing Bow (the granddaddy of backbends) and experience great joy, a heart pumping rush, and a fresh view of the world.
Keep in mind, this pose may not be accessible to you -- its intense! This pose requires a strong practice and a lot of preparation opening through the shoulders and hips and muscle lengthening along the quadriceps. It also requires amazing grounding strength from your core. Its a big pose with a big pay off. Don't jump in if you don't already have a strong practice. However, some form of this pose is probably accessible to you with the right modifications: think exercise balls, blocks, straps, a wall, a spotter. Do your research or feel free to comment with any specific questions.
First and most importantly, make sure you have thoroughly warmed up your body with several rounds of sun salutations and standing poses.
Next, lie on your back with your knees bent and your feet close to your hips. Your knees and feet need to be aligned with your hips; not turned out (this is the most common alignment issue I see in people-- be careful!) For this reason, I strongly suggest placing a yoga block on the floor between your feet. This gives you a physical cue to know if your feet are slipping away from the mid line.
Place your hands on the floor next to your ears, fingers pointing at your shoulders and feet. Here's the second tricky alignment issue: Can you get both hands on the floor and maintain solid contact across the entire hand at shoulder width -- no slippage? If not, you can get an assist from a block and strap, a special wedge, or a friend's ankles -- but certainly don't go any further without without some modification. Really.
Push into your hands, starting with your elbows bent in line with the shoulders. Try just pushing up so that the crown of your head can rest on the floor. Recheck your alignment from this vantage point. Are hands, shoulders, hips, knees and feet all in alignment with each other? If so, and you feel comfortable and strong enough to do so, you can move on. If not, go directly back to modifications. Do not pass GO! Do not collect $200!
It is important to remember, you are building this pose (and all poses) from the ground floor up. Think earth, floor, hands, and feet. Push into the floor beneath you for grounding support and then engage your core muscles. (Maybe you just practice this isometric action without seeing any or much movement of the body through space. Remember that's okay. Its valuable practice.)
Your core muscles will pull your belly toward the sky while your feet and hands root down into the earth. Hover in a balanced way between earth and sky as you inhale and exhale.
Your sacrum will have to be mobile enough to move toward your front body if you are going to straighten your legs and arms fully.
In this pose the entire front body is opened -- chest, neck, and thighs especially. You will literally feel the energy coursing through your heart, quickening your breath. It's exhilarating. You are literally open to the world. Try to sip on the experience instead of gulping. Open your eyes and look at the world; experience it with child-like joy and wonder. You are upside down and the world looks different and you feel different. Changed. For the better.
And when the pose is over, lie back and let those mega watts of energy flow through your body for several moments, lengthening your exhalations, hugging your knees to your chest, rocking, rolling, and maybe twisting.
Notice how you wanna run right out and hug someone? You should totally do that.
Namaste~
Tammie
