The next focus is on backbends. Again. I was already closer to my goal of getting out of the bridge and into a standing position. It has moved into the distance again. So the focus until the end of October is the backbends. That's a little more than three months. Something can already move within three months.

I have many ideas how to improve the position urdhva dhanurasana. There are so many exercises that it's hard to choose. You can't do everything.

My rules when I want to improve a position are:

1. repeat the position up to three times.

2. hold the pose for at least 2 minutes.

3. analyze where the strength can be improved, where the flexibility can be improved and if the technique is good.

4. find effective exercises that lead to the position.

How you get into a position often determines how deep you can go into the position.

The picture tells me that I can work on my hip extension, but also upper body flexibility and shoulders.

I'm looking forward to the next three months.