68 min maha mobility w/ Alan: upward facing bow mobility
Alan Foran
•
1h 8m
In this class we work on building a stronger urdhva dhanurasana or upward facing bow, a complicated position with many components. We break it down into its individual parts of hip extension, spine extension and shoulder flexion. We first strengthen these different ranges, and then put it all together and work the posture itself.
This class is challenging and strong, so please take your time and work your edge with wisdom. If you find yourself stuck in one of these component pieces, check out the single joint classes for that part of the movement. You will need a wall, a blanket, and at least two blocks, though four would be ideal if you already have a good amount of shoulder and spine mobility.
Up Next in Alan Foran
-
75 min maha mobility w/ Alan: seated ...
In this class we take a trip around the hips and work on improving our seated straddle, also known as upavistha konasana or the pancake stretch. Though a linear seeming pose on the outside, lots of rotation in the hips and pelvis are needed to achieve deeper positions. We start with CARs to wake ...
-
22 min mobility basics w/ Alan: scapu...
Scapular elevation is the action that lifts and upwardly rotates the shoulder blades. This helps us bring the arms overhead, assisting in poses like downward facing dog, and handstand. In this class we will be working on range of motion and strength in this movement .
-
24 min mobility basics w/ Alan: knee ...
Fun fact: knees rotate! This small but important range of motion is fundamental to happy knees. In this class, we work on building awareness and range of motion in external rotation or the action that turns the shin away from the midline.
