3 years ago
pipeline
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Seventh Pose: Upward-Facing Dog (Urdhva Mukha Svanasana)
www.youtube.com1DAA50E1-0355-420D-A1AD-2C244287F3DCCreated with sketchtool.
Although this is only a transition move, pay attention to your lower back and wrists. Don't put too much stress on those areas, as this is meant to be a relaxing exercise. "Step by Step : - Lie on your stomach, forehead on the floor, your hands next to the ribs, fingers lining up with the lower ribs pointing forward. The top of your feet pressing in the floor and just as in Cobra pose lift the thighs and knees and keep the tailbone pointing towards the heels. - On an inhalation press into your hands and feet, straighten the arms and lift the chest and also legs of the floor. - Draw the shoulder blades onto your back and lift your sternum but draw the front lower ribs slightly back, Bring your tailbone towards your pubic bone and draw the navel slightly in and up to keep the lower back long. - You can look straight ahead, or advanced students may look up, if they know they are open enough to not compress the back of your neck when you look up. - Open your heart. - You can hold this pose anywhere between 5-15 breaths. - To come out you lower yourself down on the floor on an outbreath, or lift yourself into downward facing dog . Benefits : - Opens the heart, chest and lungs - Stretches your upper back and the whole front of your body - Strengthens your wrists, arms, shoulders, spine - Can relieve sciatica, mild depression and fatigue - Because it stretches the lungs and chest it can be very therapeutic for asthma - Counteracts bad posture"
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It took me a while to get comfortable lifting my upper body up, but I've found that I love the front calf stretch that you get from holding yourself up with the tops of your feet - such a great move!