Urdhva Dhanurasana | Upward Bow Pose For Beginners | Learn How to Make Backbends Accessible

Welcome back to Puzzle Fit, where we are putting the pieces together for total, mind, body, and fitness!
Today we will learn all about Urdhva Danurasana.
Urdhva Danurasana | Lifted Bow Pose | 13 Vinyasas | Drishti: Nasagrai (Nose) (MacGregor, 2013, pg 141-145)
Appendix B Sanskrit Vinyasa Count:
Urdhva Danurasana (13 Vinyasas & Drishti:Nasagrai)
Sapta Inhale-jump through, lie down
Astau Exhale, prepare
Nava Inhale, lift up
Dasa Exhale, down
Repeat Nava Dasa 3 times
Ekadasa Inhale, Chakrasana or roll forward
Exhale Chaturanga
Duadasa Inhale, Upward facing
Trayodasa Exhale, Downward facing
“This pose is repeated three times at the end of the Primary Series.”
In this series of videos, we will delve into the Ashtanga Primary Series. Throughout this series, we will be using Kino MacGregor's book, "The Power of Ashtanga Yoga," as a valuable reference.
I highly recommend getting a copy of her book as it provides exceptional tools to deepen your asana practice. In each tutorial, we will focus on various aspects, including proper pronunciation, vinyasa count, drishti, and alignment cues. These tutorials will be concise and informative, short and sweet, ensuring an exciting learning experience in the upcoming weeks!
📘Purchase book here: shorturl.at/dAHX0
The Drishti, is a pertinent part of the practice. Each asana has a specific gaze point. Focus & concentration should be at the forefront.
Below are the 9 Drishtis.
1. Angustha - thumb
2. Broomadhya- third eye
3. Nasagrai- tip of nose
4. Parsva - right side
5. Parsva - left side
6. Nabi chakra- navel
7. Hastagrai- finger
8. Padha- big toe
9. Urdhva - up
(MacGregor, 2013, pg 22)
⏰ Video Duration: 10:35
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[@ronanhughes9498]

This one's taking some work ,thanks for the tips Crystal 🙏🙏😁

[@puzzlefit]

It’s work for me too! Backbends aren’t easy for me.