I practice Ashtanga yoga. After the middle part of the series comes urdhva dhanurasana. It has 2 parts:
One comes to a lying position. From there one gets into urdhva dhanurasana three times. The asana is held for 5 breaths. At the end one shall come up to a standing position.
Then comes the dynamic phase. One shall drop back into the position and one shall come up again to a standing position. This dynamic movement is repeated five times.
Tis is the level that is practiced after primary. This is already very demanding.
I lost the courage to drop back. I never came up on my own, even though several yoga teacher had told me that this had been possible already.
There is a lot of work to do. I’m looking forward to working on urdhva dhanurasana.