Formulate a comprehensive sequence of at least five asanas designed to prepare the body for a challenging backbend (e.g. Urdhva Dhanurasana), and justify your choices.
Preparing the body for a challenging backbend like Urdhva Dhanurasana (Wheel Pose) requires a carefully sequenced approach that focuses on opening the chest, shoulders, and hip flexors while simultaneously activating the back muscles. The goal is to progressively build flexibility and strength, ensuring a safe and effective transition into the pose. Here is a sequence of at least five asanas designed for this purpose, along with justification for each choice.
1. Supta Baddha Konasana (Reclined Butterfly Pose): This pose serves as a gentle opener for the hips, groin, and chest. Lying on the back with the soles of the feet together and the knees splayed out allows the hip flexors to begin to release, which is essential for deeper backbends. It also provides a mild stretch across the chest. Because of its restorative nature, it helps begin to slow down the mind and body and brings awareness to the breath and any sensations that may be present. This preparation is a gentler entry and allows one to start to focus on opening the chest and hip region. Example: A student is lying on their back with their arms relaxed by their sides, their feet are together, soles of the feet touching, knees falling out to the side, and a soft gaze, and should remain in this pose for a few minutes allowing the hip and chest to open gently.
2. Marjaryasana to Bitilasana (Cat-Cow Pose): This dynamic movement warms up the spine and brings mobility to each vertebra. In Cat pose, the spine is rounded, engaging the core muscles, and in Cow pose, the spine is gently arched, opening the chest and lengthening the abdomen. This movement increases spinal awareness and flexibility, and prepares the spine to move into extension. It also promotes better blood flow to the spine, further aiding in preparation. It acts as a dynamic warm-up. Example: A student begins on their hands and knees, and flows with their breath, inhaling as they drop their belly and lift their chest into Cow pose and exhaling as they round their back into Cat pose, moving slowly and deliberately with their breath, continuing for several rounds.
3. Anjaneyasana (Low Lunge): This pose targets the hip flexors, particularly the psoas muscle, which can often be tight and restrict the ability to go deeper into backbends. It also stretches the quadriceps of the back leg and gently opens the front of the chest, preparing it for the extension involved in a backbend. The engagement of the core, the quadriceps, and the glutes in the pose also builds a foundation for stability during backbends. Example: A student steps their right foot forward between their hands into a low lunge, allowing their left knee to lower to the mat, lengthening through the front of their left hip and thigh while lifting the chest and extending through the arms, either reaching up towards the ceiling or placing their hands on their thigh to deepen the stretch.
4. Urdhva Mukha Svanasana (Upward-Facing Dog): This pose is a crucial preparatory pose that opens the chest and shoulders and stretches the front of the body, including the abdomen. It also strengthens the back muscles, which are important for supporting the body in Urdhva Dhanurasana. Urdhva Mukha Svanasana engages the muscles that are needed for the backbend and helps build flexibility and strength. It helps to find alignment in the spine and promotes correct engagement of the muscles needed for Wheel Pose. Example: A student begins lying on their stomach, pressing into their hands and tops of their feet, lifting their chest and thighs off the mat, with arms straight and the shoulders moving away from the ears, creating a curve in the lower back and open the chest and shoulders while keeping their thighs off of the ground, ensuring that the shoulders and arms are properly aligned to avoid strain.
5. Setu Bandhasana (Bridge Pose): This pose strengthens the back, glutes, and hamstrings, all of which are engaged in Urdhva Dhanurasana. It opens the chest and shoulders and helps to prepare the body to lift the torso and pelvis away from the floor. This pose is also a gentle backbend that allows students to feel the connection between their feet, legs, hips, and the back, preparing the body for the full extension of a more advanced backbend. Example: A student begins lying on their back, bending their knees and placing their feet flat on the mat hip-width apart, inhaling to lift their hips up toward the ceiling, engaging their glutes, hamstrings and core, creating a long line from their knees to their chest, pressing down into their feet and the tops of their arms, using the muscles to lift through the torso.
By starting with a restorative pose like Supta Baddha Konasana, then moving to dynamic stretches with Cat-Cow, then to hip opening with Low Lunge, and progressing to gentle back bends with Upward Facing Dog and then Bridge pose, the body and mind are prepared effectively and in a sequential way for a deeper backbend like Wheel Pose. This sequence gradually warms up the muscles, stretches the necessary areas, and strengthens the body so that a student can safely approach and execute the more challenging Urdhva Dhanurasana with greater ease and safety. It is important to note that this sequence does not need to be practiced by everyone, and that every body is different, so it is important for a teacher to observe the needs of the students and make appropriate adjustments.