Tuesday, 27 January 2009

Coming up from Urdhva Danhurasana ,some suggestions


Wanted to bring together all the advice from comments scattered over the last few posts.

On the breath
elephantbeans said...
... check your breathing. Make it BIG and fluid.EXHALE your chest away from your legs, taking weight toward your hands and even past them INHALE your hips way over feet away from your hands Try doing this for every breath in each back bend. Eventually, the inhale will carry you up to stand.
Karen said...
... for awhile don't even think about coming to standing, just focus on exhaling (weight over hands), inhaling (weight into feet) and keep rocking back and forth and really EXAGGERATE the breath. as in, we should really hear your breathing in your video.
susananda said...
... VERY IMPORTANT to come up on the inhale, and inhale ALL the way up.
elephantbeans said...
...more into the chest! Slow down the breathing. Keep the hands planted until the last one which is the biggie. The rocking isn't just about momentum, it is also going to open your chest more...
On Rocking
Anonymous said... Grimmly - have you tried coming up on your fingertips before rocking forward? That should do the trick.Also think of rocking up using the inner edges of your feet as a pivot point. The goal is to come up with feet perfectly flat and parallel, but in the beginning...
susananda said... ... for me the whole pose seems to be in the heels. I recommend rooting the inner heels down through the whole cycle of inhale-weight over feet / exhale-weight over hands.
On following through
susananda said... ...I think what you need to do now is focus on the follow-through with the inhale... you know like with a golf swing or a pool shot? That's what it feels like I'm doing with the inhale when it brings me up. Also, try to keep your feet straighter - keep adjusting your heels out. Heels out, inner heel down.
On Dropping back
moo said... ... By the way, for me and for some friends, it is easier to come up after you drop back. Even now, I feel so, even though i cannot actually stand up now. You feel much open getting to UD from standing position. If you are interested in trying another new move while trying to come up, it may help.
On Shifting weight forward
Anonymous said...
...For coming up, I think all you need to do is to bend your knees a tiny bit more in order to bring your center of gravity over your heels. To get over the mental block, you could think of shifting your weight forward to land in a kneeling position, but I'll bet you will end up standing instead.
C.K. said...
...You almost have it.This may help:1. Think "Come forward" rather than "Come up"2. Push down hard on the feet as you try to come up..., er, forward.
Portside said...
I was at a back bending workshop with Steve Dwelley this past weekend and one of the big things that I took away was really releasing the glutes while in Urdhva Dhanuarasana.What I've found for me, is doing this really balances the pose and makes shifting my weight a lot easier (along with really rotating my elbows inward towards my armpits). Releasing the glutes also, really moves the strength of the pose to the front body.
On the head
Anonymous said...
... You are bending your head forward prematurely, which brings your center of gravity away from your feet. Push your weight forward with more momentum, and keep your head back until you are finally standing. Engaging the bandhas and activating your legs will enable you to stand easily.
susananda said...
...The effect of waving your head around will be to make you fall on it. Stop : )
On fingertips
(0v0) said...
... maybe imagine someone sitting on the ground in front of you just barely anchoring your calves with his palms.Or maybe come up to the fingertips on the last bend.
On Appreciation
Grimmly said...
Thank you all for your hints, tips and suggestions, finding them very helpful.

2 comments:

  1. I was at a back bending workshop with Steve Dwelley this past weekend and one of the big things that I took away was really releasing the glutes while in Urdhva Dhanuarasana.

    What I've found for me, is doing this really balances the pose and makes shifting my weight a lot easier (along with really rotating my elbows inward towards my armpits). Releasing the glutes also, really moves the strength of the pose to the front body.

    ReplyDelete
  2. What a great community. :)
    Thank you for summarizing it. It's very helpful.

    ReplyDelete

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from Kalama sutra, translation from the Pali by Bhikkhu Bodhi

from Kalama sutra, translation from the Pali by Bhikkhu Bodhi This blog included. "So, as I said, Kalamas: 'Don't go by reports, by legends, by traditions, by scripture, by logical conjecture, by inference, by analogies, by agreement through pondering views, by probability, or by the thought, "This contemplative is our teacher." When you know for yourselves that, "These qualities are unskillful; these qualities are blameworthy; these qualities are criticized by the wise; these qualities, when adopted & carried out, lead to harm & to suffering" — then you should abandon them.' Thus was it said. And in reference to this was it said.

"Now, Kalamas, don't go by reports, by legends, by traditions, by scripture, by logical conjecture, by inference, by analogies, by agreement through pondering views, by probability, or by the thought, 'This contemplative is our teacher.' When you know for yourselves that, 'These qualities are skillful; these qualities are blameless; these qualities are praised by the wise; these qualities, when adopted & carried out, lead to welfare & to happiness' — then you should enter & remain in them. Buddha - Kalama Sutta