Drop Backs (from standing to Urdhva Dhanurasana)

Drop Back 1Drop Back 2Drop Back 3Drop Back 4

Drop Backs – from standing to Urdhva Dhanurasana

Start standing with the feet hip distance apart.

Place the hands in Nameste and take a deep inhale as you lift the chest up.

Keep the chest lifted as you start to bend backwards.

YOU MUST KEEP YOUR CHEST LIFTED THROUGHOUT AS THIS WILL KEEP THE LOWER BACK SAFE AND THE SPINE LONG

Keeping the chest lifted – strengthen the legs and firm the feet into the ground.

As you drop back do so on the exhale and open the arms up over the head.

(TIP – You can practice this using a wall at first until you gain the confidence to move away from the wall)

Still exhaling, you then drop completely back and place the hands on the floor at shoulder distance, with the fingertips pointing inwards/towards you.

Lift up through your entire body, and strengthen the arms and legs as you inhale.

Hold here for 3-5 breaths.

You can either pull up to standing from here, or lower your body gently down to the floor.

Repeat the whole sequence up to five times.

Once you are competent in dropping back, you can then work on coming up again from this posture to standing (as in the series of Ashtanga Yoga):

To come up, lift again on the inhale through the body.

Initially rock forwards and back to the hands and then the feet, build up momentum.

When you are ready, inhale and rock up onto our feet (strengthen your legs) and pull the body up – leading up with your chest (avoiding strain on the lower back/spine).

Bring the arms up and over the head and place them back in Nameste.

You can then repeat the drop backs and pull ups, up to five times.