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Bow, Dhanurasana. Dhanurasana is a Back Bend, so we're going to need to learn to create
length in your spine which yoga is all about, always getting length in your spine, but lengthen
your spine as you're beginning to create those curves. So we're going to get Jennifer to
lie on her belly in a prone position. Now we're going to start off slowly, so she uses
an inhale to bend her left leg and then she's going to use her left hand to hold on to her
left foot. Then she's going to do the same thing to bend the right knee and then hold
on with. Thing that you want to be careful of is what you just did which is a very common
thing to open your knees and it's fine to do that to be able to hold on to your knees.
But then when you get into the pose, begin to line the knees with your hips. That's going
to protect your lower back and it's going to protect your knees. In order for Jennifer
to lift, she's going to do that by pressing her feet strongly into her hands, lifting,
lifting, lifting. And then releasing. It's once again, not a pose that's available to
you to stay into for a long time, but definitely give it a try and then release and relax on
the earth.