pt4xix

Sukha, the Sanskrit term for ease,
happiness, or pleasure, literally means “good
space.” The masters tell us we suffer (duhkha)
because “stuff” overshadows the inherent goodness
of our inner space. It settles between cells,
organs, vertebrae, along medians, and in our
fields of perception. The glory of backbends is
their ability to disperse this “stuff,” thus revealing
our natural state of ease.
Urdhva dhanurasana increases the vital force
around the heart (pran), as well as the distributive
force (vyana) throughout the body, thus
increasing the breadth of courage and awareness.
The pose stimulates both mind and body—the
net result is exultation, awakening radiance,
delight, and compassion.
This pose is the culmination of backbends,
and so is beyond the reach of many students.
Those who can do it often experience pain or
harm their lower back or shoulders. Thus, the
challenge is to move toward accomplishing the
pose safely and effectively.
The principles of sequencing (vinyasa krama)
require us to systematically prepare the body
for the most challenging pose in a practice (the
apex). Poses that prepare us for the apex have
a similar physical, mental, and energetic action,
but are simpler and more accessible. Methodical
sequencing has four steps: First, identify the
apex. Then analyze the focal points—the areas
of the body most involved—in terms of flex ibility,
stability, and correct actions. Next, choose
the appropriate preparatory poses, and, finally,
place them in order.
The focal points for urdhva dhanurasana
include flexibility along the front body, specifically
in the quadriceps, hip flexors, intercostal muscles,
shoulders, wrists; and strength and stability
in the sacrum, arms, shoulders, wrists. Correct
actions include internal rotation of thighs, upper
arms, and the engagement of the hamstrings.
The postures pictured here address many
of these focal points. I consistently use them
(or variations) to prepare students for deep
backbends. They should be part of a complete
practice that includes sun salutations, standing
postures, arm strengthening, and counterposes.
Asana practice enhances physical well-being,
but its greatest effect is on the mind and pranic
(energy) body. Upward-facing bow and the postures
that build toward it inspire us to reach for
greatness and increase our capacity and passion
for life.
CHAIR POSE (utkatasana) is an
excellent preparation for backbending.
It strengthens the lower
back, opens the chest and shoulders,
and establishes the correct action
to stabilize the sacrum: tailbone
draws into the body (pelvic tilt),
while upper arms externally rotate
and draw down into the shoulder
sockets.
Hint: On inhale, lift chest and
collarbones. On exhale, tailbone
tilts toward the heels.
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COBRA VARIATION (bhujangasana)
deepens the lumbar curve, engages
lower abdominal lift, promotes
expansion of intercostals and
lengthening of the upper spine.
Hint: Keep the legs active: shins in,
inner thighs engaged, and spiral
toward the ceiling. Arm draws down
into the shoulder socket. Exhale,
navel toward spine.
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