StretchStation
YOGA IN YOUR TIME | FROM ANYWHERE
.. roll out your mat,
prepare to CONTORT
CHOOSE what you want
here, in short :
o SKILLS
Bow
DHANURASANA
TRADITIONAL ALIGNMENT
Foot to Hip : hip adducts, extends and internally rotates, knee extends,
Spine : Extended (backbend), neck neutral.
Shoulder to Hand : shoulders extend, adduct, internally rotate. elbows extend.
INTEGRATION
Bow pose is great for opening the front body and arm lines whilst strengthening the shoulders to stabilise the kick back. the thighs work to extend the hips and kick back into hands. This pose can be quite intense on the shoulders and knees so move gradually into the pose or prepare them prior with i.e easy 1/2 Bow. This pose is quite accessible as there are so many ways to perform.
EXPLORATION
Foot to Hip : hips abducted vs adducted, kick back and down vs kick up, amount of hip extension. foot flexed or pointed.
Shoulder to Hand : reach inside edge vs outside edge of foot
MODIFICATION
- Use strap
- Don't extend the spine, just quad stretch
- pelvis on blanket
- Locust pose
- 1/2 bow
ADVANCEMENT
1/2 frog 1/2 bow
1/2 flip 1/2 bow
Flip Grip
RELATED POSES
