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.