Elevate Your Practice: Dhanurasana & Parsva Dhanurasana I Ashtanga Yoga Tutorial

Описание: Ready to elevate your Ashtanga Yoga practice? In this complete tutorial on Dhanurasana and Parsva Dhanurasana, I’ll guide you through these powerful backbends from the Intermediate Series—step by step.

📍 Timestamps
00:00 – Introduction
02:09 – Dhanurasana Demonstration
02:49 – Parsva Dhanurasana Demonstration
04:09 – Sanskrit Count for Dhanurasana
04:58 – Sanskrit Count for Parsva Dhanurasana
06:33 – Alignment Tips06:59 – Hand & Foot Position
07:25 – Core Engagement for Lift
07:50 – Side Balance Control
08:22 – Hip & Knee Stability
08:48 – Neck & Drishti
09:18 – Mistake: Knees Too Wide
09:41 – Mistake: Lower Back Compression
10:01 – Mistake: Overgripping Hands
10:27 – Mistake: Losing Breath in the Twist

If you're working your way through the Ashtanga Yoga Intermediate Series, Dhanurasana (Bow Pose) and Parsva Dhanurasana (Side Bow Pose) are essential postures that build strength, spinal flexibility, and dynamic breath-body awareness. In this detailed tutorial, you'll learn how to do each pose with the traditional Sanskrit vinyasa count, explore the benefits of Dhanurasana, and discover alignment cues that support sustainable, safe backbending.

I’m Krista Shirley, Level II Authorized Ashtanga Yoga Teacher and founder of The Yoga Shala in Maitland, Florida. With more than 24 years of experience in movement and body mechanics, I help students develop strength, stability, and confidence in every pose—especially in the Second Series.

In this video, you’ll:
Learn how to do Dhanurasana step by step
Break down Parsva Dhanurasana (Side Bow Pose) with clarity and precision
Practice with Sanskrit vinyasa count for both postures
Understand how to approach backbends safely
Avoid common mistakes that lead to instability or lower back strain

Whether you're working with tight shoulders, limited quad flexibility, or simply want to progress in your practice, this tutorial is for you. You’ll get clear guidance, real-time demonstrations, and functional tips to help you embody these poses with strength and ease.

✨ These two Ashtanga Yoga Intermediate Series poses are more than backbends—they’re lessons in breath, balance, and precision. Learn:
How to do Bow Pose (Dhanurasana) for beginners or intermediate students
How to perform Parsva Dhanurasana with stability and breath
The steps and benefits of Dhanurasana for spine health, posture, and back strength
Why alignment in backbends matters for long-term progress
How to transition from Dhanurasana to Parsva Dhanurasana smoothly and safely

Whether you're practicing Dhanurasana for back pain, working on your bow pose progression, or looking to refine your technique with the Ashtanga Yoga vinyasa count, this tutorial will meet you where you are.

💬 Let me know in the comments how these postures feel in your body—or which Intermediate Series pose you’d love to see next. I read every comment and love connecting with you.

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📌 Important Reminders:
This workout is designed for educational and fitness purposes only. Always consult with a healthcare professional before beginning any new exercise program. Listen to your body and modify movements as necessary to ensure a safe and effective workout.