Spring is here! Time for Backends!

This time of year is so great for new beginnings, time to clear out the clutter you don't need in your life and the tightness/ stiffness you don't need in your body.  Back-bends are the great energizers of the asana world- they give the lungs more room to breathe more deeply and open the heart (literally stretching the front of your body) to new and exciting things.

I have to admit, there were many years that I avoided big back-bends at all costs, they hurt my lower back and just didn't feel good- luckily I found a great teacher that LOVED to teach back-bends (thanks James) and since then my eyes have been opened to how transformational these poses can be.

So, our pose for the month is Urdhva Dhanurasa (upward facing bow pose).  There are lots of ways to lead up to this pose which we will explore in class this month (and if you can't make it to class you can always email me with questions) but here is a rundown of the important alignment for this amazing pose:

- First off, this pose (or any other back-bend for that matter) should never make your lower back hurt, if you feel pain you stop.  This is a big pose and it is important to build up to it over time.

-Another big thing to remember is this pose is not just about bending your spine- it asks the shoulders to be open and strong at the same time and the legs need to be strong as well.

-Before you do this pose take time warmup with some Sun Salutions and standing poses.  I would take a few bridge poses on your back as well before moving towards this.

-Start on your back and place your hands flat shoulder width apart with your fingers facing your shoulders.

-Come into this pose nice and slow, come on the crown of your head first and pause.  From here draw the elbows in until the upper arms arms are parallel.  Move your thoracic spine and shoulderblades in towards your chest, direct your tailbone towards the backs of your knees and then keep the elbows firming in as you begin to press evenly into the hands and feet to come into the full pose.

-Once you are up there check in, press the feet evenly (especially the inner foot) and release your inner thighs towards the floor so your lower back has more space.  Lengthen from your navel to your sternum and keep the hands firmly rooted. Line up your ears with your upper arms, the front and back of your neck equally long so there is no crunching.

-Coming out carefully is just as important as moving into the pose carefully.  Tuck your chin and again firm the elbows as you lower.  Repeat 3 times if you can.

-Hug your knees into your chest and take a twist to release this pose.