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Yoga Lily
Yoga Lily24 hours ago
#YOGA : WEDNESDAY 14 NOVEMBER CLASSES
09:30 - Morning Flow Yoga (Lily) small group
18:15 - Beginners to Improvers Yoga (David)
19:45 - Slow Flow Yoga (Lily) small group
Our classes: https://yogalily.com/classes/
#LifeInBalance #MiltonKeynes #MiltonKeynesYoga #YogaMiltonKeynes #LoveMK #yogastudio #yogafitness #digitaldetox #digitaldetoxing
Yoga Lily
Yoga Lily is in Milton Keynes.2 days ago
Milton Keynes
#YOGA : TUESDAY 13 NOVEMBER CLASSES
18:00 - Slow Flow Yoga (Lily) Small Group
Book Now : https://yogalily.com #LifeInBalance #MiltonKeynes #MiltonKeynesYoga #YogaMiltonKeynes #LoveMK #yogastudio #yogafitness
Yoga Lily
Yoga Lily3 days ago
#YOGA : MONDAY 12 NOVEMBER CLASSES
18:00 - Beginners & Improvers Yoga (Lily)
19:30 - Strong & Slow Hatha Flow (David)
Full details: https://yogalily.com/classes
#LifeInBalance #MiltonKeynes #MiltonKeynesYoga #YogaMiltonKeynes #YogaStudio #YogaFitness #LoveMK
Yoga Lily
Yoga Lily is at Yoga Lily.4 days ago
Yoga Lily
REMEMBERING ALL THOSE WHO RISK OR LOST THEIR LIVES TO SAVE OURS

In Flanders fields the poppies blow
Between the crosses, row on row,
That mark our place; and in the sky
The larks, still bravely singing, fly
Scarce heard amid the guns below.

We are the Dead. Short days ago
We lived, felt dawn, saw sunset glow,
Loved and were loved, and now we lie,
In Flanders fields.

Take up our quarrel with the foe:
To you from failing hands we throw
The torch; be yours to hold it high.
If ye break faith with us who die
We shall not sleep, though poppies grow
In Flanders fields.

BY JOHN MCCRAE
Yoga Lily
Yoga Lily shared NBC News's video.5 days ago
#YOGA : Do you practise yoga regularly?
How has it changed you? 🙏
Yoga Lily
NBC News
It's International Yoga Day. NBC News BETTER explains how just one yoga class can change your brain — and significantly lower stress: http://nbcnews.to/2vnSna9
Yoga Lily
Yoga Lily is at Yoga Lily.7 days ago
Yoga Lily
#YOGA : THURSDAY 8 NOVEMBER CLASSES
18:30 - Dynamic Hatha Yoga (Lily)
19:30 - Strong & Slow Hatha Flow (David)
Our classes: https://yogalily.com/classes/
#LifeInBalance #MiltonKeynes #YogaMiltonKeynes #MiltonKeynesYoga #LoveMK #yogastudio #yogafitness

Standing Half Bow Pose, Utthita Ardha Dhanurasana

By Yoga Lily 5 years ago
Home  /  Backbend  /  Standing Half Bow Pose, Utthita Ardha Dhanurasana
Standing Half Bow Pose, Utthita Ardha Dhanurasana

Standing Half Bow Pose, Utthita Ardha Dhanurasana: Yoga Poses for Balance

Utthita Ardha Dhanurasana – this standing balance backbend enhances the elasticity of the spine while toning the abdominal organs and strengthening legs. The balance aspect is a reminder that strength and grace are possible at the same time.

Standing-Half-Bow-step-1

1. Stand in mountain pose. Inhale deeply onto the full length of your body. Gradually transfer your weight on to the left foot, and take your right foot back to place the big toe on the floor behind you. With hands on hips, lift out of your lower back and arch your back into a long bend.

2. Bend the right knee and lift the heel high in the air. Stay in this backbend for a few breaths to strengthen the back muscles.

Standing-Half-Bow-step-2

3. Bring the heel toward the right buttock, reach back with the right hand, and grasp the outer ankle with the right hand. Press the right foot back while you pull the ankle forward with your right hand to create as big an arch in your ‘bow’ as possible. Lift the right leg backward to bring the thigh more parallel to the floor and your shin more vertical, sole of the foot facing upward. Press you’re right hip and right side ribs forward to square your torso to the front.

4. Bend the supporting leg and lean forward as you raise the left arm parallel to the floor, palm facing up. Bring the tips of the index finger and thumb together. With eyes soft, gaze at the point of union between finger and thumb. Breath smoothly and evenly, balancing with ease and grace on the left leg as the right foot continues to push backward and upward. Focus on allowing the curve of the spine to flow up behind the heart has you push the chest open and keep the shoulders even.

Standing-Half-Bow-Pose-step-3
5. Release the right foot as you exhale. Return to stand evenly in mountain pose. Repeat on the other side.

TIPS

Gaze: Fingertips

Counter Pose:

  • Restful Deep Forward Fold
  • Single Leg Forward Bend

Lighten:

  • Do not go to the final stage
  • Practice near a wall for balance

Effect: Focusing

 

Standing Half Bow Pose, Utthita Ardha Dhanurasana Counter Poses

In yoga we use a counter pose in a sequence; For example, a twist follows a backbend to “neutralize” the spine, or a forward bend follows a backbend to help lengthen the spine and calm the nervous system.

Deep-Forward-Fold-Uttanasana

Restful Deep Forward Fold, Uttanasana

 

Single-Leg-Forward-Bend-Parsvottanasana

Single Leg Forward Bend, Parsvottanasana

Categories:
  Backbend, Balance
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About

 Yoga Lily

  (98 articles)

Lily is an experienced certified yoga teacher, she teaches the traditional, relaxing and invigorating Yoga as practiced in Asia for thousands of years; it is a little more holistic in nature, meaning, it covers not just the physical aspects of yogic practice (like asanas or poses, mudras or locks), but also the breathing, meditation, mindfulness and restorative techniques sometimes lacking in the modern practice. Yoga is part of who she is, from practicing yoga in the parks of China as a child, to graduating from YogiYoga(China) Institute in 2007, Lily has loved helping and inspiring people ever since. You can help balance your mind and body to give a sense of wholeness and great happiness.

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