기본 콘텐츠로 건너뛰기

Downward-Facing Dog

Deservedly one of yoga's most widely recognized yoga poses, Adho Mukha Svanasana, offer the ultimate all-over, rejuvenating stretch.



Downward-Facing Dog: Step-by-Step Instructions

Step 1
Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.


Step 2
Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins.

Step 3
Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them. Firm the outer thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis.



Step 4
Firm the outer arms and press the bases of the index fingers actively into the floor. From these two points lift along your inner arms from the wrists to the tops of the shoulders. Firm your shoulder blades against your back, then widen them and draw them toward the tailbone. Keep the head between the upper arms; don't let it hang.

Step 5
Adho Mukha Svanasana is one of the poses in the traditional Sun Salutation sequence. It's also an excellent yoga asana all on its own. Stay in this pose anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhalation and rest in Child's pose.


Pose Information

Sanskrit Name

Adho Mukha Svanasana

Pose Level

1

Contraindications and Cautions

  • Carpal tunnel syndrome
  • Diarrhea
  • Pregnancy: Do not do this pose late-term.
  • High blood pressure or headache: Support your head on a bolster or block, ears level between the arms.

Modifications and Props

To get a feel for the work of the outer arms, loop and secure a strap around your arms just above your elbows. Imagine that the strap is tightening inward, pressing the outer arms in against the bones. Against this resistance, push the inner shoulder blades outward.

Deepen the Pose

To increase the stretch in the backs of your legs, lift slightly up onto the balls of your feet, pulling your heels a half-inch or so away from the floor. Then draw your inner groins deep into the pelvis, lifting actively from the inner heels. Finally, from the height of the groins, lengthen the heels back onto the floor, moving the outer heels faster than the inner.




댓글

댓글 쓰기

이 블로그의 인기 게시물

Stretches and stimulates the muscles of the belly and front of the neck. Fish Pose

It is said that if you perform the fish pose in water, you will be able to float like a fish. Fish Pose: Step-by-Step Instructions Step 1 Lie on your back on the floor with your knees bent, feet on the floor. Inhale, lift your pelvis slightly off the floor, and slide your hands, palms down, below your buttocks. Then rest your buttocks on the backs of your hands (and don’t lift them off your hands as you perform this pose). Be sure to tuck your forearms and elbows up close to the sides of your torso. Step 2 Inhale and press your forearms and elbows firmly against the floor. Next press your scapulas into your back and, with an inhale, lift your upper torso and head away from the floor. Then release your head back onto the floor. Depending on how high you arch your back and lift your chest, either the back of your head or its crown will rest on the floor. There should be a minimal amount of weight on your head to avoid crunching your neck. (For more about this, ...
댓글 쓰기
자세한 내용 보기

Yoga exercise for beginners. Triangle Pose (Utthita Trikonasana)

Proper Form, Variations, and Common Mistakes Triangle Pose ( Utthita Trikonasana ) is a foundation yoga pose across almost every  different style of yoga . You will almost certainly encounter it within your first few yoga classes and for years to come. Its relatively simple set-up belies its power as a stretch for the hamstrings. Establishing the foundation of the pose with grounded feet and strong legs allows the chest to twist deeply and blossom open. Instructions There are many ways to come into Triangle. Entering from Warrior II works well because your feet are already in the correct position. You shouldn't need to widen or narrow your stance for this transition. So, from Warrior II, straighten your front leg (the right leg in this case). 1. Engage your right thigh muscles and draw your right femur into its socket. Extend your right hand toward the front of the room, keeping your right hip tucked. 2. Lower ...
댓글 쓰기
자세한 내용 보기

Yoga exercise for stress. Plow Pose

Plow Pose reduces backache and can help you get to sleep. Plow Pose: Step-by-Step Instructions Step 1 From Salamba Sarvangasana, exhale and bend from the hip joints to slowly lower your toes to the floor above and beyond your head. As much as possible, keep your torso perpendicular to the floor and your legs fully extended. Step 2 With your toes on the floor, lift your top thighs and tailbone toward the ceiling and draw your inner groins deep into the pelvis. Imagine that your torso is hanging from the height of your groins. Continue to draw your chin away from your sternum and soften your throat. Step 3 You can continue to press your hands against the back torso, pushing the back up toward the ceiling as you press the backs of the upper arms down, onto your support. Or you can release your hands away from your back and stretch the arms out behind you on the floor, opposite the legs. Clasp the hands and press the arms actively down on the support as y...
댓글 쓰기
자세한 내용 보기