Heat Yoga Blog
Heat Yoga Blog
This is the Blog for Heat Yoga Studios.
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11:11 pm

Are you too stiff in your shoulders or body for Urdhva Dhanurasana (Full Wheel)?

Are you having a hard time getting into Urdhva Dhanurasana (Full Wheel) because your shoulders are too tight or your body feels too stiff? There are some great variations that might help make this pose more accessible today. 

  • If you have stiff shoulders, try turning the hands out
  • If you have stiffness in your lower back, place blocks under each of your feet
  • If you have stiffness in your upper back or shoulders, place blocks under each of your hands

Try these variations and see if you feel a difference in your pose. If you need help, just ask your Heat Yoga Teacher! 

10:15 pm

Common Problems and Misalignments for Urdhva Dhanurasana (Upward Facing Bow)

There are some common problems and misalignments for Urdhva Dhanurasana that you should look out for when doing this pose. 

  • Feet and knees turned out
  • Glutes are clenched (which tightens the lower back) 
  • Hands are curled an/or weight is on the outside of the palm
  • Pelvis is not lifting (which compresses the lower back)
  • Elbows are bent
  • Trapezius are clenched and around ears
  • Legs are pressed straight
Check your Urdhva Dhanurasana and see if you need to make some adjustments in order to be more safe and feel better in the pose. 

10:04 pm

How to do Urdhva Dhanurasana (Upward Facing Bow or Full Wheel)

Continuing with our peak pose of the week for Heat C - Urdhva Dhanurasana (upward facing bow pose), today we'll be talking about how to get into the pose.

Begin by lying on your back with your knees bent and feet flat on the floor. Heels as close to the sit bones as possible. As we move through this pose, I want you to keep the following quote in mind – “Enjoy the journey, don’t crave the destination”. This pose is not about being focused on the end product (or the look of the pose) but the actions taken to get there. Take a deep inhale through your nose and a deep exhale through your nose. Being mindful to take slow and relaxed breaths while in the pose. Bring your hands next to your ears, palms facing down and fingers pointing toward the feet. Press evenly through the inner and outer edges of the feet. Drawing the outer ankles in and lift the arches up. As you go up, remember to keep your knees hip distance and elbows shoulder distance apart – don’t allow either to splay outward. Press firmly down into all four corners of each foot and both hands as you inhale and begin to lift your hips and chest high enough so you come to rest on the crown of your head. Lift the shoulder blades upward into the chest, widening across the collarbones. Lift the hipbones up towards the front ribs and draw the flesh of the buttocks toward the backs of the knees as you release the inner thighs to the floor. Keep pressing into the floor as you as you push yourself all the way into the pose. Feeling your arms straighten and keeping a slight bend in the knees to not compromise the lower back and shoulder.  Focusing on lengthening the spine from tailbone to the crown of your head and getting longer with each inhale. Draw the shoulders and trapezius muscles away from the neck. Letting the head hang freely and softening the throat. Take one more inhale and on your exhale, slowly and with control lower yourself all the way down to the mat and bring your knees into your chest to release any tension that has built up in the spine. 

Check in tomorrow to learn more about our Heat C peak pose of the week - Urdhva Dhanurasana. 

10:53 pm

Heat C Starts today with peak pose of Urdhva Dhanurasana (Upward Facing Bow)

Our new series, Heat C, started tonight with the peak pose Urdhva Dhanurasana (Upward Facing Bow). Heat C is a set series that incorporates 4 different possible peak pose options. We will be using Urdhva Dhanurasana all this week as our peak pose for Heat C. Then, the peak will change each week for the entire month of October. After October, it will be up to your Heat Teacher to choose your pose for each class.

Urdhva Dhanurasana is a continuous wheel of energy. It opens and stretches the abdomen, chest, upper back, shoulders, arms, hip flexors, and the quadriceps. It fully stretches the inner organs, which invigorates the lungs. This pose creates mobility in spine and counteracts the tendency to hunch forward. It also builds stamina and strength and is uplifting and energizing. 

Check back each day this week to learn a little more about our peak pose for Heat C this week of Urdhva Dhanurasana!