Establishing Alignment in Ardha Uttanasana

Ardha uttanasana is the pose you are doing in a sun salutation when your yoga teacher says "come up to a flat back." It is the "half-way lift" that inflates the lungs, opens the ribs, and sets the tone for the bandha engaged and exhale powered "float" back into Chaturanga Dandasana. 

We have many conversations in my classes about the modifications for this seemingly innocuous, often overlooked and under-taught pose. But the truth of the matter is (as one of my students just learned) that it is not just a "transitional" pose.

When done correctly, this pose stretches the front torso, stretches and strengthens the back, lengthens and stretches the hamstrings and calf muscles by works the quadriceps, improves posture and stimulates the belly. 

Many students barely rise to the Ardha Uttanasana occasion for a myriad of reasons... whether it's because they've been taught to keep the hands on the floor, because they just want to get through chaturanga or because they don't want to bend the knees... for whatever reason, the difference between what most students think they are doing and what the instructor is seeing is oftentimes drastically different. 

Enter the props... by using a dowel or broom handle, umbrella or whatever you have on hand the experience and sensation of actually coming to a flat back is exaggerated to the point that spine has no choice but to extend. I often cue my students I want to be able to rest a cup of coffee on their spines in ardha uttanasana... what often follows is something completely different. 

These are before and after shots of one of my students who has a really strong practice and who is very flexible, yet until I showed her the photos, she had no idea and was continually unaware that the "lift" she was creating ended at her mid-thoracic spine. 

‬Don't be afraid to get out the props... By creating the space necessary to increase mobility, provide a greater range of motion and reduced pain and stiffness, the difference to not only your practice but to the improvement of your overall awareness of body mechanics leaves you with a greatly enhanced and improved quality of living.

​#yogaeverydamnday #musingsfromthemat

  The Use of Props in an Overlooked and Commonly Abused "Transitional Pose"

Just look at the difference a little help with a prop can make! 
‪#‎advantagesofyogaprops‬