Ashtanga Drop Backs (Part 2): Step-by-Step Without A Teacher

Guided progressions for dropbacks into Urdhva Dhanurasana when practicing on your own at home. Taught by Ethan Ward (Authorized Level II teacher) | Posted: August 2020
Watch Next - Ashtanga Drop Backs (Part 1): The Fundamentals • Ashtanga Drop Backs (P...
See Also - The Perfect Backbend & How To Get There | Urdhva Dhanurasana • The Perfect Backbend &...
Please bear in mind that the techniques shown here are not intended to replace direct learning with a trusted teacher. Practitioners should always receive the green light before beginning to practice into new areas of the sequence, which should be subject to personal assessment from an experienced teacher.
Alright yogis - In 'Part Two' of this video series we'll continue our exploration of dropbacks in the Ashtanga Yoga backbending sequence. Here I'll break down the step-by-step progression that will allow you to continue practicing safely during any prolonged period of working without the guidance & physical adjustments of a teacher.
Here we have the culmination of the many subtle but significant areas in the Ashtanga Primary Series where extension is learned. Patience is key when practicing this on your own, so use the techniques to modify or "micro dose" these movements to stay within your comfortable range.
Dropping back & standing up builds tremendous strength in both the physical body & the nervous system. Open shoulders & hip flexors will take you a long way, as they move pressure off the spine to do all the hard work, but learning how to use your back to "back bend" is the cornerstone here. In this video I'll touch on just a few of the many many cues that will help you with the journey.
[Ending track by Sedivi]
Subscribe by hitting the red button
As always - You're welcome to share this video with all the yogis working on this at home!
Actual Love to all!
Jai
-
Instagram:
ethanashtanga
-
Ashtanga Drop Backs (Part 2): Step-by-Step Without A Teacher | (Posted August 2020)

[@Johnnyhaag79]

"You don't need it"... smashes head on board.... (trick photography for sure:)

[@ktheddon1]

Thanks Ethan. I’m unable to break the board and my head hurts. Any tips?

[@Returningtolife]

This is excellent many thanks 🙏🏼

[@jatinpahadiya8636]

Please you should make a video for intermediate level , Of whole practice for ashtang yog of a follow along type. Btw you are doing great work lots of love from India🇮🇳🇮🇳🇮🇳

[@ethanashtanga]

Jatin Pahadiya Sweet comment - thank you! I’ll definitely let the videos evolve into longer form lessons as I get better at making them! 🙌

[@jatinpahadiya8636]

Great 😍😍😍

[@dalir5957]

Awesome 👏🏻👏🏻👏🏻

[@VTrangPham]

Thank you for the helpful drills 🙏🏽 it’s really helpful!

[@karunayogahu]

Hey Ethan, thank you for the tips, I am working on my drop backs and these tips are super helpful! 🙏🏻

[@kathleenwoods446]

As a child I had done back overs and front overs in back bends and with 40 to 45 yrs later with no longer practicing decided to practice against the wall because there was some muscle memory left in me and it really works well since I have no assistance and now practice Ashtanga 1st series on KZbin with the "Mysore" people. It still takes time but works great. Thank you for the reassurance.

[@AuAuWorapop]

Thank you so much.

[@donnaventures]

Love this progression! Same principles to what I was taught in contortion classes

[@yogawithmoran9611]

Thank you for it 🤩

[@squirejohnson5878]

I really liked your video, because yesterday I watched several videos about this and didn’t understand how to do it exactly. Thanks

[@olivierbarre4712]

Beautiful 👍

[@workoutwithanu1044]

Amazing 👍🏻👍🏻☺️

[@yasminajraissati6456]

Thank you Ethan! I've made some progress on this one: i dont feel dizzy getting up anymore :)

[@erikac2046]

Thanks for the tips. My goal is to eventually do drop backs. I've be practicing by slowly walking my hands down the wall to the point I feel comfortable and holding it there for a few breaths and walking back up. I will definitely try your tips.

[@makkdiver]

awesome - thanks for posting!

[@ethanashtanga]

Of course! Thanks for connecting. I appreciate you⚡️

[@sk.2422]

your videos are so helpful and awesome, as you explain and show it so clearly. Thank you so much for it. Will you continue posting videos? Best wishes.

[@robin12379]

Nice bro

[@FaeFrau]

Thank you for levity during this time. Now I wish I had a board to break with my head every time I execute standing up from urdhva dhanurasana. (I do often feel like the avocado when I'm attempting to lift up and jump back from sitting; I have to tell myself my arms are NOT TOO SHORT, nor am I an avocado and I CAN DO THIS).

[@ethanashtanga]

Christine Thanks for this Christine! I’m so glad they’ve been both entertaining and genuinely valuable to people so far. And I’m really happy to hear little bits here & there about how everyone’s doing with these sections of the practice. Hope you’ll always enjoy them - I’m sure there’s a lot of evolving that will come...

[@yogamalayalamasha]

🙏🙏🙏

[@zankarpanchani9886]

Yes , Best video ever ,Ethan sir , best step by step done , I was looking for this only without teacher....I m still in 1st step. But to come up is my dream .

[@ethanashtanga]

Amazing. Good luck with it - Enjoy the process⚡️

[@swethak4236]

Good explanation........helped me to progress.... waiting for more videos.god bless u

[@ethanashtanga]

You’re so welcome. Thanks for the sweet comment⚡️

[@lenorahenderson5867]

very solid advice! I love your videos. Can you do one on tic tocs? I actually stopped doing them a couple weeks ago because they were causing a strain in my right scapular muscle (maybe lower trap? not sure). I think I am probably doing something wrong, but not sure what?

[@zankarpanchani9886]

May b u need shoulder opening dear .even my shoulder little pinching in drop back

[@geraldsyta6890]

So this is unlike david robson which utilize anterior tilt before dropping?

[@ethanashtanga]

Gerald Syta I wouldn’t specifically cue students to take the ‘Donald duck’ stance before dropping back, but I do agree that an anterior tilt can be useful in this movement. For most students if the pelvis moves forward when you arch back, the spine will move into healthy extension. From there I’d take it on a case by case basis to get the student to their ideal physical form.

[@robin12379]

Do you train online??

[@dipakmajumdar1213]

Try to speak less please