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MAKING YOUR ASANAS WORK FOR YOU

Inspiration

Adho Mukha Svanasana. When we practice vinyasa this Asana can be very resting. However when practicing an Iyengar form of Hatha this Asana takes on new life. The Health Benefits of Adho Mukha Svanasana (Downward Facing Dog Pose)
Posted by: Cnyha on Oct 27, 2010 in news
CNY Healing Arts Center invites you to enjoy the benefits of one of the most popular yoga poses, Adho Mukha Svanasana or downward facing dog pose. You’ve probably observed your dog doing this pose several time...s a day. It so happens that our canine friends have been on to something for some time and downward facing dog pose can benefit dogs and humans alike.

Phalakasana

Phalakasana (High Plank)

Phalakasana is a wonderful transition from Uttanasana or Adho Mukha Svanasana. It is called the top of a high push up because when done in a flow or Vinyasa class the student would want to be on top of their toes. and shoulder blades hugged unto the back of their hearts.  In a Hatha class the top of the toes cues are omitted because students want to feel more grounded and may actucally arrive at this Asana from their knees. I will suggest a transition from Adho Mukha Svanasana:....INHALE DEEPLY Grip your mat with ferocity, come on the very top of your toes, take yous sitz bones back and up.. get very long in the side bodies and even longer in the spine, as you EXHALE make the transition full of power, stay high, allow the hips to fall slightly and the chest comes through your arms, bring your head up slightly as the final touch...FEEL AS THOUGH THE TRANSITION IS A POWERFUL RIPPLE WITHOUT ACTUALLY BENDING THE SPINE...BREATH... Return to Adho Mukha Svanasa (Downward Facing Dog) or Balasana (Childs Pose) Do this transition about five to six time and experience the power of this Asana..

Uttanasana

Uttanasana ( Forward Fold). In downward facing dog you worked on keeping your spine long feeling the lower back open and experienced the connection between your upper and lower body as you take your gaze to your upper thigh in the pose. Now walk your hands back to your feet. Keep a slight bend in your knees in the begining and feel! experience the shift or sliding of your muscles in your upper back, lower back, hamstrings and quads. Keep your fngertips pressed firmly into your mat.

Adho Mukha Svanasana

Adho Mukha Svanasana, or downward facing dog. everyone knows this asana, but how many of us do it correctly and what do we actually feel in downward facing dog.
Try begining first on all fours, do a couple of cat stretches, ihale to untuck exhale to pull your navel to your spine and tuck.
Place you hands one palm length ahead and press firmly ino your finger pads. Push you sit bones back and up and come into the position.
Experiment with your knees slightly bent , press into your finger pads and feel!
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