The purpose of this posture is to build strength in the arms, shoulders, abdomen, hips and thighs. It requires intense engagement of the body, perhaps the most of any posture.
The most important element is lifting the hips backward instead of forward. Push down strongly with the arms and pull the hips up and back.
This posture is quite simple in theory, though quite difficult in practice. It takes a lot of strength in the chest and shoulders to lift the body, and a lot of strength in the abdomen, hips and thighs to lift the legs. There are no magic tips to make this posture easier, just repetition and perseverence. Keep trying. You will get stronger.
All of the breathing muscles are engaged in this posture, so breathing is difficult. The chest, back and torso muscles are engaged to lift the body; the abdomen is engaged to lift the pelvis and legs. Take short breaths, but breathe. Try to stay as relaxed as possible.
This posture builds strength in the arms, shoulders, chest, abdomen and upper legs. It builds tremendous focus and determination.
Excerpt from the Ghosh Yoga Practice Manual - Beginning
Scott & Ida are Yoga Acharyas (Masters of Yoga). They are the head teachers of Ghosh Yoga. This blog is about their experience with yoga practice, study and teaching.
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- The 113 Postures of Ghosh Yoga
- Should We Be Teaching Advanced Postures in a Beginning Class?
- Bow Pose (Dhanurasana)
- The Oxygenation Myth