URDHVA DHANURASANA / UPWARD BOW POSE for BEGINNERS | Learn How to Make Backbends Accessible

Рет қаралды 59,514

Күн бұрын

In this tutorial we talk about some challenges in backbending and how to start working on Urdvha Dhanurasana, Wheel Pose when you're practicing at home. We discuss some modifications and offer a few variations of a supported wheel to help you along your journey when beginning backbends.
Want to see more tutorials like this? Check out our other videos for more. Want tips on a pose that you don't see in our library? Let us know in the comments and we'll make a tutorial for it!
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WELCOME to our channel where you can find Ashtanga tutorials ranging from quick 5-10 minute lessons to longer 30+ minute led classes (for all levels of experience) that will help you begin and/or maintain your Ashtanga practice.
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Disclaimer: David & Jelena Yoga LLC strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge

Пікірлер: 150

@lauriesauth5186 Жыл бұрын

EVERYTHING you share is so helpful. I have been a practitioner for a number of years and my go to training was watching the Purple Valley KZfaq tutorials ( where I first “met” you guys ). So your channel is an answer to my prayer of always wishing I could see more of your help. I would love it if you went through each Primary Series asana- I will never feel like I have perfected any of them. My husband & I get on the mat every morning, believing that 70 years old is no impediment to ongoing improvements 😂 THANK YOU SO MUCH for everything ❣️

@JavierM-f3i 22 күн бұрын

Hello from Spain. This is not the first vídeo that I have seen in your channel and always there is a small tip or info that makes ( at least for me ) a huge difference in my practice. Thanks

@vintdg7250 Жыл бұрын

Space for a small family of squirrels - love it! I have tight shoulders (for external rotation in flexion) and it took me three years to get my Urdhva Dhanurasana. I must say, though, that blocks under the hands never helped me and, even though I can now push up from the floor, I still find it extremely difficult to push up from blocks. For me the most difficult part of the push up is the first part until the shoulders come level with the elbows. Blocks just add more height that I have to push up through this difficult part. What did help me was support under the back (bolsters, exercise ball) to give me that initial lift until the arm action became more familiar.

@vintdg7250 Жыл бұрын

Oh, I forgot to mention that the final breakthrough for me to be able to push up all the way from the ground came when I saw a suggestion to massage the pectoral muscles with a small hard ball (lacrosse ball).

@goldenhouryogini Жыл бұрын

Totally agree on this. I also found it easier working with back support as well

@graceparisi1590 5 күн бұрын

i love this beginner's tutorial! It sets such a good foundation for the pose. Thanks for including several hand options near the end. I would be grateful to see a few more beginner videos for the more challenging poses. I wish i was in Toronto!

@bitterwords3398 4 күн бұрын

Thank you! I got it right at my first time following your technique. I got a neck pain from the night and I did not know it went away after I tried doing the wheel.

@linarodz2165 Жыл бұрын

Thank you, please more tutorials for beginners level 000 and that most of the time we need accessories to help us in the asanas.

@vandanarao8235 Жыл бұрын

Thank u a zillion.I proudly fine tuned myself,using all the biometric technique

@leighmartin5344 Жыл бұрын

Good teaching tip with the anterior tilt to prep the hand position and reaching back.

@govindannairramachandran5890 Жыл бұрын

Your clippings are very useful and help me to do ashtanga in a comfortable manner. Thanks. Namasthe

@yuenwang2346 Жыл бұрын

Dear David and Jelena, thank you so much for all the tips in the vedios. Could you please do a vedio for come up from drop back. Was stuck for quite a while..

@mrstubingit2382 Жыл бұрын

I like you both as soon as you started talking, looking at each other and laughing!! Shows how real you are

@zoey7873 Жыл бұрын

OMg, thank you for this! I’ve just started re practising my wheel, this is so helpful. 🙏

@capuchin44 8 ай бұрын

I used to do a lot of backbends but I let my shoulders get tight (and then avoided them altogether because it actually got too hard and scary) Well I'm back on the mat and working on fixing the shoulder issues, but I need a slightly less intense version and I think I just found it! Thank you both!

@amandaspain6438 Жыл бұрын

Appreciate you being so generous with your time in making these regular videos 🙏

@4820307 7 ай бұрын

Great instructions, thank you

@christian.hayden 10 ай бұрын

Great advice. Pelvic Tilt vs shoulder 👌🏻

@pohweesee5423 Жыл бұрын

Yes... Like it very much. Explanation clear and useful. Thank you !!!

@ceciliaboldrini5134 Жыл бұрын

Thank as always for this new video. Every time valuable advice for all of us. I appreciate you becouse you are so wise. GOD BLESS YOU. Cecilia

@filthyprimary Жыл бұрын

So incredibly useful! You guys were asking what viewers would like to see from you? I love all of your videos on KZfaq and Instagram but I am extremely interested in your diets. You both are extremely fit and I am dying to see a video where you discuss what you eat and drink throughout the week.

@stephencpquilacio6261 Жыл бұрын

Thank you David and Yelena- you are awesome! Keep doing videos please. Fan from the Philippines.

@user-py2hq3ud2h Жыл бұрын

More back bend videos, please. I have long arms so, it’s challenging to straighten my arms. Sometimes I also get discomfort in my wrists

@chryshanthijayawardena8275 11 ай бұрын

Very much valuable for a beginner love the explanation

@DavidandJelenaYoga 11 ай бұрын

Glad it was helpful! Thanks so much for letting us know.🙂

@silvanopansano7366 5 ай бұрын

Hello friends, heck yes, I subscribed. Yes love your content. Look forward to more. Sivananda teacher here 14 years, pilates 5 years, enjoying the pace and mindfulness of this technique to get me in meditation made. I watch and re practice your class videos often. Thank you, shanti.

@prasadn2481 Жыл бұрын

Dear Sir, Ma'am good to see you both in good coordination that's make your videos unique and awesome If possible could you please make videos on PCOS, hormone imbalance Love from India

@MyriamDiJi Жыл бұрын

GREAT!!!!!! Thank you so much for this tutorial. Amazing! I will try this posture. I know it os a very challenging one, but I love it.

@Cab1 6 ай бұрын

I hope you can show also how the full pose is done. Still having a hard time straightening my arms.

@frank.e.underwood 9 ай бұрын

this is my favourite video you’ve made :) thank you

@annebourgonje 4 ай бұрын

At my yoga class we also practices this with holding another persons ankles, it's really helpful! Also made me feel confident that I could do it by myself someday. I don't practice ashtanga yoga but your videos are super helpful anyway! Thanks 😊

@runeemrick Жыл бұрын

Did I like your tutorial, of course ! Your tutorial videos are exactly what I was looking for.

@satyasinha7485 Жыл бұрын

Thanks I like the way you are Explaining v simple but effective 👍

@kristenhertzler4386 8 ай бұрын

I love your tutorials! Yours are absolutely the best.

@ritagrant3 10 ай бұрын

i find all your tutorials very helpful, and yous are both so sweet and sincere it makes the learning process all the more fun :)

@jessicamurphy3620 Жыл бұрын

I love Jelena’s observation about the strength required to do urdvha dhanurasana.💙 Please do a video on the vinyasas in second series or how to get into full supta kurmasana-legs behind the head, not just crossed in front of it- from the ground (no sitting up to cross the legs behind the head). 🙃 🦃 🫶🙏😺

@claudiaabadia9300 11 ай бұрын

I love your channel… I’ve been practicing the short form Of Ashtanga… but I would like to see a tutorial on the seated sequence starting from bujapidasana, kurmasana, supta kurmasana garbapidasana, and kukutasana… 😅 There is my homework 😮

@hotmarry4584 Жыл бұрын

i love your tutorials, each time i see there is a new i watch it straight away happily and share with friends 🙂 you are the best !!!

@eltendaldesara2517 Жыл бұрын

Thank you very much, i will practice it here in Vigo Spain, namasté 🙏😊🤸🤍

@enriquecheng Жыл бұрын

Excellent and very well explained

@socabadier8646 Жыл бұрын

Very helpful. I love the tips

@nancyrider7390 Жыл бұрын

Thank you so much for breaking down the poses and moving to the poses with anatomy foremost. After taking 10 + years of yoga and different classes incurring injuries throughout and asking multiple questions about "why" and "what" and "how" to work into poses and complete poses safely, this is the only excellent information I have ever seen. Thank you so much !! You are answering all my questions with excellence.

@monagh2104 Жыл бұрын

That was helpful thanks ❤🙏

@poorni28489 Жыл бұрын

So excited to see you guys on KZfaq! Thank you for this ❤️

@c.a.2442 5 ай бұрын

The Anterior hip tilt is a helpful guide. Thanks 🙏🏾

@KenSmith-bv4si Жыл бұрын

Nice video. I dig all the alignment cues, and as a Liforme mat owner who thought owning 9 of them(hate to throw them away) I had a lot, then I see you have 2 walls of them, you win.

@arnie3631 Жыл бұрын

Hi David and Jelena been binge watching your tutorials! Am learning a lot. I hope you can share tutorials on building upper body strength to make poses like Crow pose and handstands easier. Thank you so much for your generosity

@golnazsaeedi2493 Жыл бұрын

Love the way you both train each Ashtanga yoga 😊🍀✨🙏🏻

@rosie780911 Жыл бұрын

Thank you so much!!! love your tutorials.

@mariaemitantyhn2707 6 ай бұрын

Thank so much, for sharing the tips to do Urdvha Danurasana step by step… love you both ❤❤

@TJ_Michelle 9 ай бұрын

Love the tutorials. Thank you

@klatham588 Жыл бұрын

I am amazed as I accessed this pose without props or discomfort after avoiding for a year due to shoulder issues. Brilliant insights thank you so much for sharing. With appreciation from Australia.

@visa9189 Жыл бұрын

Very useful tutorial, thank you so much❤

@lucisue53 Жыл бұрын

Excellent video. I learn something useful every time!

@l.c.4796 9 ай бұрын

Hello, I love your tutorials! Thank you so much. If you may please do an updated tutorial on crow pose. I have been attempting it for some time and still unable to achieve it. Thank you! ❤

@clray123 Жыл бұрын

Do mini backbends and forward crunches resting your upper back on a foam roller in order to stretch the back and front muscles in preparation. To make the position easier use a solid foundation like stairs instead of books and blocks that can slip out from under your hands.

@velmabrookes8567 Жыл бұрын

That was a great help! Just happened to find your channel. Thanks a lot! I’ve been wanting to start but needed some help to start.

@mikek8455 6 ай бұрын

Wow, this was so unbelievably helpful🎉, thank you so much. I thought that I do not have enough strenght to start with the bright…. Thank you very much you two ❤

@eriotsuka391 Ай бұрын

I’m eager to see the next tutorial on fully getting into the Urdhva Dhanurasana.🙏

@asanoiaz 4 ай бұрын

Thank you, will try this. I used to be able to do the full backbend, but covid made me lazy and I lost a lot of strength. I've been a little scared to do backbends ever since after even getting up to the top of my head felt hard in the last attempt. 😅

@LauraVierre_LV 6 ай бұрын

This was full of great tips

@roxanal.c.1220 Жыл бұрын

very very helpful, thanks so much!!! from the south of argentina!

@anaconsejeria8650 Жыл бұрын

Thank you both, they are wonderful and explain very well ❤❤

@ricciamericanavasuarez5588 25 күн бұрын

I love all of your videos ❤🎉

@bries5015 Жыл бұрын

thank you ! super helpful tips for a newbie urdhva practitioner :)

@liks472 Жыл бұрын

Veliko znanje i velika pomoć meni kao početniku. Uživam u videima, hvala vam💖.

@Ranashaltout1 Жыл бұрын

Ofcoooouuuuurse , plz keep posting these amazing videos, that was so helpfulll

@virginiadebva4311 Жыл бұрын

Thank you this is helpful. I have practiced yoga for many years, always struggled with this but I will try your techniques, thanks!

@areliusr6821 11 ай бұрын

Hi David and Jelena, thanks for the videos, they are very helpful ❤ Could you do a video on wheel pose without the props please? thank you so much ❤

@claire4688 Жыл бұрын

excellent detailing of prep for arms and shoulders. i also have found it helpful to prep upper body flexibility and understanding of alignment in a seated position against a wall (legs extended in front) or standing near a wall, to practice the pelvic arch, hand placement and elbow alignment on the wall. thanks for great video!

@seanratten9567 Жыл бұрын

LOVING THE TUTORIALS GUYS💜💜

@juliedolan1561 Жыл бұрын

Wonderful info, would be made even better if you shared the link to the video you mentioned near the end. ❤

@pattiprice9763 Жыл бұрын

Awesome as ever!!!! Truly the best teaching ❤visually and by spoken word✨

@carminepizza 6 ай бұрын

Thank you so much! My knee is bothering me right now for trying to force it up. I didn’t see the part that you back off to let it heal.Maybe you meant go on flamingo to let it recover? Appreciate you guys

@afsanehkalali9185 7 ай бұрын

Thank you❤

@palomach6021 Жыл бұрын

Lucky them that went to your workshop in Barcelona ❤️❤️❤️❤️

@jamesslate6664 2 ай бұрын

The yoga studio that I attend teaches the Iyengar method, where we use a lot of props. For bow pose, we use a pair of blocks to support us as we go up. Iyengar yoga also places a big emphasis on inversions. I have mastered shoulder stand, but I'm still working on head stand. I just watched your companion video on doing this asana, and the head stand prep was appealing. I tried it this morning during my practice. In class, we fling our legs up against the wall, which never works for me. I don't know the difference between Ashtanga and Iyengar.

@dawnvinciguerra2904 Жыл бұрын

Can't wait to use the small family of squirrels cue with my students!! Love you guys. Keep up the excellent tutorials!

@jannytang2536 Жыл бұрын

Thank you so much !! yours are always precise and clear reasoning of the cause and effect on Poses and Movements. I notice my urdvha Dhanurasana always not doing well, I should have something missing. May we have your further tutorial to mention more about arm/shoulder rotations to relate to scapular for doing Urdvha Dhanurasana ?

@gloryliu807 10 ай бұрын

I also have problem with the pose.. my arms seem to not be strong to lift myself up 🥴 . Ill try your very clear demonstration next time 🥰🥰 Ill let you know if i make it.🥳

@yogajo3890 Жыл бұрын

I love your tutorials! Thank you!

@user-pj5ve3lv5d 8 ай бұрын

Thankyou from Stockholm Sweden!

@ohitsalice1647 Жыл бұрын

I love your tutorials 🙏🏼

@ranj2302 11 ай бұрын

Loved it 🥰

@yoga.fit.lifestyle 11 ай бұрын

Namaste🙏🏻 Thank you so much. Can you teach Downward Facing Dog Pose?

@afonsomanuel1585 4 ай бұрын

Excelente. Like.

@debbiesod 6 ай бұрын

You are great ! Deserve all the success

@amber76OH Жыл бұрын

These are wonderful tutorials, thank you very much. 💛

@dewiparmana2449 Жыл бұрын

I love your tutorial, I really need tutorial for marichyasana D, thank you🙏

@maike375 Жыл бұрын

I really like your short tutorials. It helps me a lot for my yoga practice. Thank you for your good explanations and demonstrations. Maybe you could do a tutorial for the dancer pose? Cause I find it very difficult to bring my hip and spine in the right position. Thanks to you and namaste 🙏🏻

@brindebeaute Жыл бұрын

Thank you so much!!!! Your explanations are so helping, especially your patience and pleasant tone and manner. Im straggling with all asanas so for me you are a yoga savers 🙏

@palomach6021 Жыл бұрын

You both are absolutely didactic, mastery and adorable. Love you & follow you