Just as Julie wrote about meeting tough situations with peace and patience, we extend that onto our mats this week. With a pose like Urdhva Dhanurasana (Wheel Pose), a great deal of patience and contentment must be incorporated into our practice in order to get into the shape.
Opening our heart space with backbends doesn’t come from forcing — it comes from deep patience, trusting that no matter where we end up when attempting the pose is exactly where our bodies wish for us to be… Often times this leads to our practice being the most powerful it’s ever been. It’s an opportunity to practice breathing and showing up fully — allowing ourselves to be seen by our inner light rather than judgments and criticism on the surface.
Wheel Pose (Urdhva Dhanurasana) calls for strength through the legs and arms, openness through the chest and hip flexors, and side body length to fullfil the shape. This sequence progresses intentionally to prepare the body for this vibrant peak pose — weaving in patience, peace, gratitude and strength.
Puttering / Warm-Up:
- Sukhasana (with side lean stretches and half Gomukhasana arms)
- Child’s Pose (with prayer hands & bent elbows reaching to the nape of the neck)
- Cat & Cow (with emphasis on hugging the shoulderblades in during Cow)
- Anjaneyasana (backbend variation)
- Quad Stretch
- High Lunge
Sun Salutations:
- 3-4 Rounds
Standing Poses:
- Warrior 2
- Peaceful Warrior
- Extended Side Angle
- Side Plank
- Prasarita Padottanasana (with hands clasped overhead)
Balance & Twists:
- Chair Pose
- Chair Twist
- Half Moon
- Seated Spinal Twist
Peak Pose & Prep:
- Urdhva Dhanurasana (Wheel Pose)
Wind Down:
- Wide Legged Forward Fold
- Supine Twist
- Savasana
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