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.
- Understanding Chair Posture
- It Doesn't Matter If Your Head Is On Your Knee
- 5 Reasons To Backbend
- The Traditional Yoga In Bikram's Class
- Lock the Knee History
- What About the Hips?
- Why Teaching Is Not a Personal Practice
- The Central Psoas
- Make the Hamstrings Strong, Not Long
- The 113 Postures of Ghosh Yoga
- When You Take a Class, Take the Class
- Yoga Cure - A Look Through Bishnu's Eyes
- The Gheranda Samhita
- Should We Be Teaching Advanced Postures in a Beginning Class?
- The Yogi Becomes Invisible
- The Power of Alternate Nostril Breathing
- Bow Pose (Dhanurasana)
- What Is Namaste?
- 80 Years of "Hands to Feet Posture"
- Breathing Through the Nose Improves Some Memory Functions
- We've Forgotten Why We Eat
- The Oxygenation Myth
- Why I Teach Yoga
- Yoga Should Not Be Diluted