Downward Facing Dog (Ado Mika Saunas) is one of the most popular yoga postures, but can be very painful and difficult for people with wrist pain or carpal tunnel syndrome. This variation, called "Dolphin Pose," is in the forearm, which relieves pressure on the wrist while offering all the advantages of downward dog.
If you lift weights, play sports, draw, work on a computer, playing guitar, or play video games, you may be familiar with wrist pain. In addition, women who are pregnant often get carpal tunnel and Dolphin Pose can be a useful modification for regular prenatal yoga practice! This position is sometimes called "Puppy Pose", although this term is also used to refer to downward dog made on both forearms and knees.
Dolphin Pose Benefits
Dolphin Pose strengthens and stretches the shoulders, arms, back and legs. It contributes to the flexibility of the spine, hamstrings, calves and arches. It also offers all the advantages of dog upside down, including:
Relief from headaches, insomnia, fatigue and mild depression
Improved memory and concentration
Relieving stress and anxiety
Improves digestion
Back Pain Relief
Preventing osteoporosis
Relief sinusitis, asthma, flat feet, and menstrual discomfort
The joy of ... the dolphin is to exist. For man is to know that and to wonder at it.
Jacques Costa
precautions
Do not use Dolphin Pose if you have a recent or ongoing shoulder, back, arm or neck injury. Also avoid this position if you have high blood pressure or infections of the eye or inner ear. Always work within their own range limits and capabilities. If you have health problems, talk to your doctor before practicing yoga.
instructions
Start on hands and knees. Align your wrists directly under the shoulders and knees directly under your hips. The fold wrists should be parallel to the top edge of the carpet and middle fingers should point forward.
Elbows down to the ground directly below the shoulders. Keep forearms parallel with each other and with the side edges of the carpet. Distribute your weight evenly on both forearms.
Tuck your toes and lift your knees on the floor. Reaching your pelvis toward the ceiling, and then make your bones sit toward the wall behind you. Keep your knees bent as you straighten your spine and extend through the shoulder blades.
Then gently stretch your legs start. Bring your torso and legs as an "A" Do not walk your feet closer to your hands - keep spreads throughout the body. If the upper back begins to round, bend your knees back until your spine is straight.
Draw the shoulder blades in his upper ribs and back to the coccyx. Extend through their clavicles.
Align your ears with arms. Relax your head, but do not let it hang. Contemplate between your legs or around your navel.
Hold for 5-25 breaths.
To release, slowly exhale as you bend your knees and go upstairs. Press again in the position of the child (Alaskan) to rest.
Modifications and variations
You can use Dolphin Pose down instead of facing dog if you suffer from carpal tunnel syndrome; but it is a powerful and difficult pose in her own right when practiced in correct alignment. To deepen or clarify the position, try these changes to find a variant that works for you:
To help open shoulders again, press with palms forearms on the floor. Continue pressing the palms, or tighten the ten fingers together.
To find the correct alignment of the spine, bend your knees in the posture. They come in the toes, thus shins parallel to the floor. Continue lifting his bones sit high and keep them back. Press your hips toward the wall behind you. Then slowly straighten your legs.
If your upper back while towers stretch your legs, bend until you win enough flexibility in the spine to keep it long and straight throughout the pose.
For a greater challenge, press Dolphin Pose directly facing downward dog. Then bend your elbows and lower forearms to the carpet in Dolphin Pose again. Repeat 10-20 times (but be careful not to force the shoulders, elbows, wrists or).
advice
Dolphin Pose can benefit the entire body when done properly! Keep in mind the following when this posture is practiced:
If the column is flexible, do not let the chest sinks into the ground. Instead, pull the lower ribs to maintain a flat back.
As a dog face down, heels should not touch the ground. It is much more important to keep the length of the spine and lift your pelvis. Avoid walking your feet closer to your hands to place your heels on the floor.
Pose dolphin-safe
Dolphin Pose practice can be a great way to warm up, stretch and strengthen the body. There is also a big change for people with disorders of the wrist. variety and fun to your practice is added, while challenging your muscles and your mind. Vary your practice with Dolphin Pose and could discover the joy and freedom of movement, as these friendly sea creatures!
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