If
you do not get it from yourself, where will you go for it?
-Zen Saying
STARTING A YOGA PRACTICE <<< complete list >>>
Backbend Asanas (13-17)
Stand on your knees and curl the toes under, which will raise the heels. Support your hands on your lower back and gently press the pelvis forward. If you can reach your heels, bend way back and enjoy. If you can’t reach your heels, don’t worry about it. Keep your hands on your lower back and press the pelvis forward. You are getting the benefits. You can let your head drop back, if there is no discomfort. If you have neck trouble, hold your head up. Breathe. To come up raise back up or sit down on your heels. Repeat. Benefits: Same as 13, 14 & 15.
17. Upward Bow / Urdhva Dhanurasana
Note: This is an advanced asana. Make sure you have mastered 13-16 without any discomfort, before you attempt upward bow. Lying on your back, bend your knees and place your feet close to your buttocks and try to keep them parallel. Place your palms on the floor with the heels of the hands close to the head. Slowly press the pelvis towards the ceiling. If it feels good to come to the top of the head first, that is fine. Try to keep the elbows close together. Try to keep the thighs parallel and press firmly with your feet and legs to avoid putting pressure on the lower back. After a few breaths, lower down slowly Rest. Repeat a few times. Benefits: Same as 13-16, even more intensely.
