How to Do Yoga Upward Facing Bow Variation 2 Pose - part of the women's fitness video series by GeoBeats.
Hi, I'm Colleen, this is Brenna. We're here today at Bend Yoga Studio and we're going to show you a variation of Urdhva Dhanurasana or Upward Facing Bow. As Brenna's ready she'll place her palms up over her head on either side of her shoulders with her fingertips facing her hips and her pointer fingers parallel to one another. As she breaths in she'll press down into her feet and lift her hips up towards the sky. On her next breath in she'll lift up on to the crown of her head pressing firmly into her palms. Drawing the heads and the arm bones back into the back plain of the body, Brenna will open up across her heart (Unclear), and with her next exhale she'll press into her feet and into her hands and lift the back of her waist up to the sky.
As she begins to feel steady in her shin bones and in her forearms, she'll gently bend her right knee in towards the chest grounding down into the left foot, and then extending the right heel all the way up to the sky shining down into her feet and up into her right foot. As she's ready she'll slowly bend that right knee back into her chest and softly place the right foot back down on to the floor. Taking another breath in to all pour limbs that she exhale she'll slowly lower the crown of the head and the hips down to the floor. And then gently rolling her spine down to the floor vertebrae by vertebrae.