Hallo ihr Lieben,

ich wünsche Euch einen wunderschönen, sonnigen Tag!

Heute erkläre ich Dir ganz genau Dhanurasana, den Bogen. Dhanurasana ist eine aktive Rückbeuge, bei der wir gesamte Rückenmuskulatur kräftigen und vorne den Brustkorb sowie die Schlüsselbeine öffnen. 
Versuche dabei die Knie so gut es geht zusammen zu nehmen, so dass du nicht so viel Druck auf den unteren Rücken bekommst.
Fragen jederzeit gerne in den Kommentaren!

Ganz viel Spaß.

Namaste,
Johanna

I'm glad you're back and we're doing a back bend again today, dhanurasana, the arch.

And for that we start in the stomach position.

Come down on your stomach, either sideways or you have a small chaturanga and lie down.

And when you are down, stretch your legs out all the way to the back, as if you were really pulling your legs out of the pelvis.

And then put your arms back, towards your feet, towards your legs.

And press your pelvis and your shins on the floor, so that you have stability.

And then bend your knees, push your heels forward actively towards your butt and then grab your feet with your hands.

If that doesn't work, that's not a problem at all, then just do it like this, let your hands pull backwards towards your feet.

And then bring strength into your back and come up into your arch.

Again, push more pelvis, shins into the floor and lift your chest.

And what often happens is that the knees drift apart.

And then push your back foot against your hands so you can get a little higher.

The neck, not to the back, but make sure that the cervical spine is completely neutral.

Also a little bit of abdominal strength, that you are supported by your back, slightly again belly button to the inside and above.

Then you slowly dissolve again, come to the floor and sit up again.

And then I thank you for switching on and I hope you enjoyed the back bend.

You could feel a little strength in your back.

I wish you a sunny, great, wonderful day.


Speaker 0: Hi, I'm Johanna, yoga teacher in Munich. I'm glad you're back and we're doing a back bend again today, dhanurasana, the arch. And for that we start in the stomach position. Come down on your stomach, either sideways or you have a small chaturanga and lie down. And when you are down, stretch your legs out all the way to the back, as if you were really pulling your legs out of the pelvis.

And then put your arms back, towards your feet, towards your legs. And press your pelvis and your shins on the floor, so that you have stability. And then bend your knees, push your heels forward actively towards your butt and then grab your feet with your hands. If that doesn't work, that's not a problem at all, then just do it like this, let your hands pull backwards towards your feet. And then bring strength into your back and come up into your arch.

Again, push more pelvis, shins into the floor and lift your chest. And what often happens is that the knees drift apart. Do the exact opposite. Pull the knee to the middle. And then push your back foot against your hands so you can get a little higher.

The neck, not to the back, but make sure that the cervical spine is completely neutral. And then get a few deep breaths here. Also a little bit of abdominal strength, that you are supported by your back, slightly again belly button to the inside and above. Then you slowly dissolve again, come to the floor and sit up again. And then I thank you for switching on and I hope you enjoyed the back bend.

You could feel a little strength in your back. I wish you a sunny, great, wonderful day. Namaste. Wonderful and talk namaste

See all Johanna Gschwendner transcripts on Youtube

Yogahaltung Dhanurasana, der Bogen: auf was du in der Pose achten solltest