One of the most recognized yoga poses in the West, Downward Facing Dog - Ado Mika Saunas (Ah-do MOO-Kuhn-Shan AHS-Nu-uh) - is putting a straight edge and a slight investment that increases strength while stretching full body. It is named after the way dogs naturally stretch the entire body! Dog looking down (sometimes called "downward dog" or simply "Underdog") is a key component of sun salutations and is often several times during a yoga class. It can be used as a transition fitting, they represent a remainder, and a builder resistance.
Advantages of Downward Facing Dog
If you have problems with the dog down, be compassionate and patient with yourself; you're not the first person hamstrings or weak arms. Moreover, be diligent. Ultimately, under the dog begins to feel so you'll really empathize with the joy of the whole body that look like dogs while sitting.
Shiva Rea
Dog looking down energizes and rejuvenates the entire body. hamstrings, shoulders, calves, arches, hands and spine, while building strength in the arms, shoulders and legs extends deep. Because your heart is higher than the head in this position, it is considered a slight reversal (less intense than other investments, such as pear) and has all the benefits of investments: headaches, insomnia relief, fatigue and mild depression. Blood flow to the brain and calm the nervous system, improves memory and concentration, and relieves stress.
Regular practice of this posture can improve digestion, relieve back pain, and help prevent osteoporosis. It is also known to have a therapeutic effect for sinusitis, asthma, flat feet, and symptoms of menopause.
precautions
Not practice dog looking down if you have severe carpal tunnel syndrome or is late term pregnancy. It should also be avoided by those with back injuries, arms or shoulders; as well as those with high blood pressure, eye infections of the 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 must be parallel with the top edge of the carpet. Aim middle fingers directly on the upper edge of the carpet.
Stretch your elbows and relax your upper back.
Spread your fingers wide and press firmly in your palm and fingers. Distribute your weight evenly on your hands.
Exhale while returning 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. Gently begin to stretch your legs, but do not lock your knees. Bring your body into the shape of an "A" Imagine your hips and thighs were removed from the top of the thighs. Do not walk your feet closer to your hands - Keep extending to the entire body.
Press the soil away from you as you lift through your pelvis. While stretching your spine, lift the sitting bones toward the ceiling. Now also press through the heels and palms.
Strengthen external muscles of the arms and press your index fingers on the floor. Raising the internal muscles of your arms up on both shoulders. Draw the shoulder blades in his upper ribs and back to the coccyx. Extend through their clavicles.
Rotate your arms to the side folds of the elbow with his thumbs.
Draw your chest toward your thighs while still pressing the mouse away from you, lengthening and decompressing the spine.
Involve your quadriceps. Rotate your thighs inward as you continue to raise your high sit bones. Sinking heels toward the floor.
Align your ears with arms. Relax your head, but do not let it hang. Contemplate between your legs or around your navel.
Hold for 5-100 breaths.
To release, slowly exhale as you bend your knees and return to his hands and knees.
Modifications and variations
From downward dog is done so often during Ashton, Inuyasha Yoga and power classes, it is important to learn to do it properly to avoid injury and fatigue. Try these simple changes to find a variant that works best for you:
To begin to warm up and stretch the hips, bend one knee, keeping the other leg straight. Switch sides and repeat five times.
To learn the appearance of the spine properly lengthen the dog down, bend your knees for the first time in the pose, coming on the toes. Bring your shins parallel to the mat and keep your bones sit high elevation and back. Press your hips toward the wall behind you. Then slowly he begins to stretch your legs.
For a greater challenge, lift your right leg as high as possible to get through the heel. Keep lifting the right leg, extend your left arm behind you. Place the back of his hand on his lower back. Repeat in the other side.
For a refreshing version of the pose, place a yoga block under your head. Release all neck strain. Hold this position for a maximum of five minutes.
Place a yoga block between the thighs to learn internal rotation. Grasp the block with your thighs and press toward the wall behind you while maintaining the posture.
advice
When done correctly, the underdog can greatly benefit the whole body. Keep in mind the following when this posture is practiced:
If you are very flexible, do not let the chest sinks into the ground. Draw the lower ribs and maintain a flat back.
The heels should not touch the ground. Do not worry - avoid walking your feet closer to your hands for this purpose. Keep the length of the spine and lift your pelvis.
The dog days of Yoga
The practice of hot dog down, strengthen and stretch the whole body. Can be used as a transition poses (among other positions), or as a complete body stretching. Backtracking test a dog during the day to increase blood flow and energy while calming your mind! You can find the benefits extend to all areas of your life, even off the mat.
ــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــــ
down dog yoga,downward dog yoga pose,yoga downward dog,down dog yoga,yoga downward dog,yoga downward dog,yoga downward dog,yoga downward dog,yoga downward dog,down dog yoga,yoga downward dog,yoga downward dog,downward dog yoga pose,yoga downward dog,yoga downward dog,down dog yoga,yoga downward dog,down dog yoga,downward dog yoga pose,yoga downward dog,yoga downward dog,yoga downward dog,yoga downward dog,down dog yoga,yoga downward dog,down dog yoga,downward dog yoga pose,yoga downward dog,down dog yoga,downward dog yoga pose,yoga downward dog,yoga downward dog,down dog yoga,downward dog yoga pose,yoga downward dog,down dog yoga,yoga downward dog,down dog yoga,yoga downward dog,down dog yoga,downward dog yoga pose,down dog yoga,yoga downward dog,down dog yoga,yoga downward dog,down dog yoga,yoga downward dog,yoga downward dog,
No comments:
Post a Comment