Posts Tagged ‘yoga pose’

How Long Should You Hold Hatha Yoga Poses?

Tuesday, May 31st, 2011

yoga teacher trainingBy Dr. Paul Jerard, E-RYT 500

Many practitioners of Hatha Yoga often wonder how long each pose should be held. During the process of holding Yoga poses (asanas), there is actually no definitive amount of time that should be applied to each move. The asana should be held as long as it is comfortable and does not cause any pain or discomfort. In addition, it should be quite easy to breathe deeply and fully while holding each Yoga pose.

There is a misconception that pain should be felt during these poses. However, it is best for the person, who is practicing, to only hold them as long as there is no pain, and they are fully comfortable. As long as your body is comfortable, the asana can be held for minutes at a time. In fact, for restorative purposes, it is recommended to hold the poses for intervals of 60 seconds, while deep breathing is practiced. Deep breathing helps open up the ribs and helps stretch the spine.

Another way to determine how long to hold the position is to breathe in and out, up to five times during the process of holding an asana, but only if the position can be held without discomfort. Remember, the main focus is to be able to accomplish the pose while maintaining a comfortable position. Understanding safety during physical Yoga practice is vital to accomplishing these asanas, without causing any damage to the body. It is crucial to understand that Hatha Yoga is not a race, and taking the time to do the asana correctly is much more important than holding a pose for a long amount of time.

There are some asanas that are not meant to be done for minutes at a time. It is not always true that holding a pose for an extended amount of time is better. For example, the Peacock Pose (Mayurasana), the Eagle Pose (Garudasana), and the Crow Pose (Kakasana), are asanas that might not be executed for very long time, due to their ability to cause internal or external strain.

All of the meditative poses, however, can be held for longer periods of time, without any complications. For these types of postures, it is actually beneficial to retain the asana without needing to take a break. These poses include the Easy Pose (Sukhasana), the Corpse Pose (Shavasana), and the Thunderbolt Pose (Vajrasana). Asanas are meant to strengthen the mind and spirit, while toning the body, in a safe progressive manner.

© Copyright 2011 – Aura Wellness Center – Publications Division

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Four Yoga Postures For People Who Are Not Flexible

Sunday, May 15th, 2011

yoga teacher trainingBy Dr. Paul Jerard, E-RYT 500

The main issue, that prevents people from trying Yoga postures, is a lack of flexibility. Many Yoga poses (asanas) appear difficult; and quite frankly, painful. Many Yoga instructors have developed beginning classes that use less challenging asanas that are easy to learn and easy for new students who may lack flexibility. Yoga beginners will quickly increase their flexibility and confidence by starting with basic asanas.

Joint flexibility is attributable to genetics, age, gender, time of day, and one controllable factor – level of physical activity. So, while you may not have been “born flexible,” you can certainly increase your flexibility through physical training and exercises. As medical research has documented, the benefits of flexibility, in studies over the last 30 years, is certainly worth pursuing. Various studies have shown many positive outcomes related to range of motion training, including the fact that – flexibility training provided an improvement in posture and muscle symmetry (Corbin & Noble, 1980), delayed the onset of muscular fatigue (DeVries & Adams, 1972) and prevented or alleviated muscle soreness after exercise (DeVries, 1961).

Physical Yoga asana practice is known as one of the best stretching exercises available, but many people are deterred from trying it because they feel they are “not flexible enough to start.” Luckily, Yoga can be modified to be suitable for all levels of flexibility and fitness. Some Yoga asanas, in particular, are well-suited for those who may not have stretched regularly in the past.

Adho Mukha Svanasana – Downward Facing Dog Posture

Downward Facing Dog, a central pose for many practices, is an excellent beginner stretching pose. Knees may be bent as much as needed, and heels that reach towards the floor, may be lowered in time. Encouragement to distribute weight equally, through all four limbs, can help inflexible people get a reasonable stretch.

Downward Facing Dog with Bent Knees Modification

Many Yoga instructors will sequence this position after Push-Up position. Downward Facing Dog with Bent Knees is much easier for those who are less flexible. When lying on your stomach, you lift your upper torso with your arms, while moving your legs into a slightly bent position. Hold the position for at least 10 seconds and release. As you gradually become more flexible, you can straighten your legs to full Downward Facing Dog. This position will provide a wonderful stretch in the legs.

Eka Pada Rajakapotasana – Pigeon Posture

There are many challenging variations of this posture, but a compassionate Yoga teacher will be able to make this posture beginner-friendly for new students. Pigeon pose is a terrific hip opener, and the angle of the foot, knee, and leg can be adjusted to provide a deep or shallow stretch. Additionally, Pigeon pose strengthens the back while it opens the shoulders and chest, when done correctly. For Yoga students with tight hips, a blanket can be placed below the sit bone that touches the ground first. This small modification can level the hips and keep the spine straight, instead of leaning to one side.

Trikonasana – Triangle Posture

Initially, this position requires flexibility and balance. Most instructors start with the Warrior pose and move into Triangle Pose. To get into Warrior pose, simply stand in a slight lunge position. Stretch one arm in front and the stretch the other arm toward the back. If your right leg is the front leg, you will gently move your right arm to your right ankle and your left arm will stretch toward the ceiling. You will straighten your right leg, completing the Triangle pose. Hold for at least ten counts and release.

Most people, who struggle with the lack of flexibility, quickly discover that Yoga is one of the easiest methods to increase flexibility. Starting with the simplest poses will help to build confidence in beginners. In addition, they realize the positions are much easier than they look. For many people, Yoga poses are intimidating. To overcome the intimidation, use gentle poses with easy transitions.

Bhujangasana – Cobra Posture

Cobra pose promotes flexibility in the spine and stretches the chest, shoulders, and abdomen. Participants can lift as high as is comfortable. Over time, increased flexibility will allow practitioners to rise up more fully into the pose.

This position is a favorite among beginners. It is easy and gentle. Many instructors may also use the modified Cobra position for beginners, who may have lower back problems. While lying on your stomach, place the hands just under the shoulders. Gently raise your torso, by straightening the arms. Hold for at least a count of ten, and then release to the starting position. From Cobra, you can transition into a wide variety of Yoga poses.

While these Yoga postures are a good start, a welcoming attitude from the instructor is just as important as providing postures that are comfortable for people who may be new to Yoga. In the end, flexibility of mind is even more important than the inflexibility of joints.

Corbin, C. B., & Noble, L. (1980). Flexibility: A major component of physical fitness. The Journal of Physical Education and Recreation, 51, 23-24, 57-60.

DeVries, H. A., & Adams, G. M. (1972). EMG comparison of single doses of exercise and meprobamate as to effects of muscular relaxation. American Journal of Physical Medicine, 51, 130-141.

DeVries, H. A. (1961). Electromyographic observations of the effects of static stretching upon muscular distress. Research Quarterly, 32, 468-479.

© Copyright 2011 – Paul Jerard / Aura Publications

To see our complete selection of Yoga teacher training courses, please feel free to visit the following link.

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FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste, Paul

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Yoga Alignment and the Human Machine

Wednesday, May 11th, 2011

yoga teacher trainingBy Dr. Paul Jerard, E-RYT 500

Precise Yoga alignment is very important for the human machine. Our bodies are calibrated to function at an optimal level if our bones, ligaments, and joints are in precise alignment. If our postural alignment is not correct when we are performing Yoga asanas, or any activity during the course of a day, we may cause pain, or even injury, to ourselves. If our ligaments, joints, and muscles are in the best possible alignment, the asanas themselves require less energy to perform. The asanas will also increase the circulation of prana (energy) in all of our joints more expeditiously, if we practice asanas in correct alignment. By practicing asanas in optimal alignment, you will optimize the flow of prana, or vital life energy, throughout your entire body.

Optimum alignment principles are universal, as they relate to the human body. The end result of incorrect alignment, while working or practicing asanas is also universal. For example, if you practice Triangle Pose without being properly aligned, you can create more stress and tension in the hips, spine, shoulders, and on the lower back – thereby increasing potential for risk of injury. Similarly, if you make an awkward lift at home, or at work, the results can be painful.

A practice of Yoga asanas that is forced by doing the poses in incorrect alignment will result in physical and emotional stress, as well as strain your musculature. Ultimately, if you practice the postures while incorrectly aligned, you will block the flow of life energy and lower your energy level, while putting unnecessary strain on your muscles and joints.

However, practicing Yoga postures in proper alignment will stretch and strengthen all of the muscles, tendons, and ligaments, as well as create more fluidity in your joints, by increasing the circulation of blood and cerebral spinal fluid. Yoga poses that are practiced in correct alignment will also increase a feeling of ease, well-being, and a balanced flow of energy throughout your whole body.

These universal principles of alignment are common to all human beings, with slight variations – based upon differences in the skeletal structure, musculature, pre-existing injuries, and other subtle differences, which make each of us physically unique. This is why modifying and adjusting the practice of Yoga asanas, toward the best possible alignment, is so important.

Additionally, it is important to practice Yoga while in optimal internal alignment. This internal alignment, with the flow of divine grace, is experienced through the correct alignment of our thoughts, words, and deeds. Study of the Yoga Sutras, by Patanjali, helps students to align their thoughts and actions with the deep wisdom of the Yogic tradition.

It is also wise to keep a good balance between the practice of Yogic techniques, and other nourishing areas of our lives, such as our relationships with our friends and family. By practicing at an optimum level of alignment, both internally and externally, we, as human machines, will benefit the most from our Yoga practice.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

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FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste!

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Yoga Exercises for Core Muscles

Monday, May 9th, 2011

yoga teacher trainingBy Dr. Paul Jerard, E-RYT 500

Yoga exercises for core muscles develop a stable and strong core, help prevent injuries, alleviate back pain, and significantly improve the posture. Yoga provides several exercises to develop a strong core. The core muscles extend from the diaphragm and abdominal muscles to the pelvic floor. The powerhouse of the body includes your back, buttocks, and core muscles.

The majority of Yoga poses engage the core, and many of them are designed to strengthen the core. The benefits to your posture are immeasurable. Many people are attracted to Yoga for different reasons. However, many people enjoy Yoga because developing good posture actually makes a person look younger. Poor posture is one of the most visible signs of aging.

If you want to focus on developing a strong core, you will want to incorporate the following Yoga poses (asanas) into your regular practice.

Boat Pose

While sitting on the floor, pull your knees to your chest and lean back. Stretch your arms forward while you extend your legs to a 45-degree angle. The palms of your hands should be just outside of the knee. Hold this position for at least 10 breaths.

Modified Boat Variations

There are many variations of this posture.  If you find this asana too difficult, lower your legs, and try extending one leg at a time, instead of extending both. There is also the option to bend both knees, or hold onto your upper legs above the knees, with both hands.  With time, patience, and practice, your core muscles will become noticeably stronger.

Bridge Pose

Lie with your back flat on the floor, elevate your knees, and place your feet flat on the floor. Make sure your knees are hip-width apart. Raise your stomach and pelvis toward the ceiling, while clasping your hands together beneath your raised back. For greater leverage, press your arms downward to increase the lift of your torso. Hold the position for a few breaths, and then slowly lower your back and pelvis to the ground. There is an option to leave the hands and arms at your sides, or to clasp your hands around your ankles, while practicing this posture.

Cobra Pose

Lie flat on your stomach, placing your chin on the floor. Your legs should be no more than hip-width apart. Your palms will be placed on the floor, just beneath your shoulders. Your elbows should be close to your torso and should not flare out. Inhale, while lifting your upper torso, chest, and head above the floor – using very little pressure from your hands. Arch your back, and look up toward the ceiling. Hold this posture, while taking three full breaths, and release. If you have trouble with this pose, reduce the arch of your back. Be aware, that the less pressure used from your hands, will make the core muscles work more. If you want to give your core muscles more work, try it with no hand pressure.

These poses will develop your core and improve your posture. If you experience difficulty in mastering these poses, simply hold the positions for less time, until your body becomes stronger. You can add these poses to your current Yoga practice.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste!

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Adho Mukha Svanasana: Downward Facing Dog Pose

Monday, March 14th, 2011

become a yoga instructorBy Sangeetha Saran

Of all the various stances of Yoga, the Downward-Facing Dog, or the Adho Mukha Svanasana, is one of the most well-known and for good reason! Downward Dog offers numerous health benefits, and is fairly simple to learn, which makes it a favorite Yoga pose amongst beginners, and advanced practitioners.

How Is Adho Mukha Svanasana Done?

-With your mat, lie on the ground face down with your hands placed under your shoulder joints and your knees tucked under your hips; tops of toes should be touching the ground with the soles facing the ceiling.

-Inhale deeply, then as you exhale, push your hands and feet (flip the soles down on the mat) into the mat, while slightly bending your knees to allow your torso to raise slightly above the ground. Concentrate on the lengthening of the spine, which should be stretched in a fluid motion; it is essential this is done slowly and correctly to prevent injury.

-Inhale deeply, then exhale, pushing into the ground more with your hands and feet (your feet might not be completely flat on the ground) to allow yourself to form an upside-down “V” with your buttocks being the vertex. The hands should be completely straight.

-Be sure to look at the mat as this elongates the spine further to include your neck. Inhale and exhale deeply and feel the stretching of the spine especially in the lower back. When finished, exhale and return to a resting position such as the Child’s Pose to act as a counter stretch.

Warnings for Adho Mukha Svanasana

Fortunately, the Downward-Facing Dog stance is simpler than the majority of Yoga stances. However, it is important not to rush into the pose as the sudden shift of movement can be bad for the back. Also, make sure to focus on breathing so that progression is done during exhales. Inhaling causes the chest to expand and if the spine is elongating at the same time, it can create extra pressure in the back muscles.

Benefits of Adho Mukha Svanasana

This stance has numerous benefits to the mind and body, which include:

-Promotes relaxation of the muscles that run along the entire spine, delivers more oxygen to the brain and energizes the body as a whole.

-Increases circulation in the feet, hands and knees as well as other areas prone to arthritis.

-Opens the sinuses and regulates digestion.

-Strengthens the muscles of the arms and legs.

-Releases concentrated points of tension in the back, reducing sensitive areas and knots.

-Stretches the muscles of the calves and hamstrings.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher certification courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste!

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Yoga and Pregnancy – An Excellent Combination – When You Exercise These Precautions

Sunday, July 25th, 2010

By G Harold

There are numerous therapeutic and beneficial effects a pregnant woman will experience when she practices yoga during her pregnancy. In addition to preparing her physically for delivery, it also produces positive influence on her mental and emotional state as she readies to undergo the life changing experience of childbirth.

If you are not a regular yoga practitioner prior to becoming pregnant, while pregnant is not the best time to begin. Why, because you are unfamiliar with yoga and have not given your body the opportunity to adjust to the practice of yoga, the stretches, the bends, the positions, etc. This may result in some uncomfortableness and potential problems as the onset of the bodily changes set in which come with the early stages of pregnancy.

If you are a regular yoga practitioner prior to pregnancy the first thing you should do is get an assessment on your condition. It is important that you talk to your yoga instructor and your doctor about your decision to practice yoga during your pregnancy. If you are physically able and have your doctors’ and yoga instructors’ approval, locating and enrolling in a prenatal yoga class taught by a qualified teacher is a good idea. An experience and qualified prenatal yoga instructor will be familiar with dos and don’ts of pregnancy and yoga and ensure your regiment is limited to those positions and exercises that are beneficial.

Following your first trimester, you should avoid poses that require you to lie flat on your back for long periods of time. During this term of your pregnancy, when you lie on your back, the weight of the fetus can restrict the flow of blood in your lower body. During pregnancy, hormones loosen connective tissues in the body. Therefore there is an increased danger of straining your muscles. Avoid exercises and positions which involve intense stretches, and poses that stretch your abdominal muscles.

Forward bends and twists put pressure on your abdomen and should be avoided during prenatal yoga sessions. You should also abstain from including any poise that requires you lie on your belly. A qualified yoga instructor can show you modified abdominal bends and poses to substitute for the standard practices.

As your body changes and the baby develop, you will begin carrying extra weight on the front of your body. Inverted poses such as shoulder stands and back bends add pressure on your spine and lower back. The addition of baby’s weight can lead to potential back injury; therefore, all inverted yoga poses must be avoided during pregnancy. An alternative is to lie on the floor with the soles of your feet flat against the wall, while your calves rest on a chair. Again, remember you must avoid lying on your back for extended period of time, even while in this pose.

Your body is your best barometer. Listen to it. It will reveal any discomfort or strain it experiences while you are performing a yoga pose. Whenever you feel the slightest uneasiness, terminate that pose immediately.

You will not be able to move as fast as you are accustom to and will have to modify many of your yoga poses while you are pregnant. This is okay. The benefit of yoga while pregnant is not in the speed in which you perform the bend, the stretch, or the pose; it is in the participation and experience of the yoga.

Continue to enjoy yoga during your pregnancy, but remember to go a little easier and birth a healthy happy baby.

Gharold, author of Unclaimed Money Finders has published numerous other opinions you may or may not find interesting at According to GHarold.

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Deep Relaxation Yoga

Thursday, April 29th, 2010

By Mike E Lee

 

Yoga has been growing in popularity primarily because people are seeing the benefits of doing yoga on a regular basis. Many medical professionals are even telling patients how yoga may help with a variety of physical and mental issues. Deep relaxation yoga techniques and poses are helping a countless number of people deal with daily life pressures, stress and physical ailments.

What Stress Does to the Body

Stress and pressure of daily life can cause many problems. Stress brings on headaches for some and back pain for others. The muscles of the neck and back tense up and cause pain to radiate and interfere with daily life. Simple tension headaches can escalate into migraines if ways of relaxing are not practiced. When the body is stressed, blood pressure rises. This can lead to heart problems over time. Even asthma attacks and skin problems, such as eczema, can be aggravated by stress.

Stress can alter the activities of the brain. Over time, someone who functions with a high level of stress and no way to alleviate that feeling will notice memory problems, decreased learning ability and a decrease in hand-eye coordination. Stress can and will interrupt sleep, leading to fatigue. Also, the emotional toll of constantly feeling stressed may ultimately lead to anxiety disorders and depression.

Ways to De-Stress With Deep Relaxation Yoga

Yoga is the ideal method for decreasing stress and reversing its negative effects on the body and mind. Yoga itself is a technique that is geared toward giving individuals the tools to balance their lives and find harmony. It promotes healthy living and a healthy state of being.

Each individual may have to try different deep relaxation yoga techniques or poses to find what helps them the most. Not all postures will feel simple and easy for all to try. Therefore, regardless of physical capabilities or age, it is important to start small. Try poses and sessions geared toward beginners and slowly master the movements and breathing.

When it comes to using yoga as a means of stress relief, no component of deep relaxation yoga is more important than how you breathe. The depth and evenness of your breaths help you achieve a high level of oxygen in the blood and it helps you reach a meditative state mentally. First, find a focal point to center your mind on so you are not mentally cluttered or distracted. Then inhale for four counts, hold the breath for four counts and exhale for four counts as you hold the pose.

Breathing properly during deep relaxation yoga will slow your heart rate and lower your blood pressure. It even works to slow metabolism. When all of these systems in your body begin to slow down and relax and your mind is centered, you will immediately feel a balance and sense of relaxation.

If you master breathing techniques for deep relaxation yoga and increase your time holding poses, you will begin to feel a sense of relaxation even when you are not doing yoga. You take it with you after your session. For many, just knowing they have a set time to go inward and let their minds be still each day is simply enough to induce a sense of relaxation. This is particularly helpful if you have a busy or stressful job or home life.

Yoga breathing exercises will carry over to every aspect of your life and give you a better sense of harmony both physically and mentally.

Please click here for information about balance yoga.

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Yoga For the Nurturer

Thursday, April 1st, 2010

By Gaylene Thoeny

To generalize all women want to protect and nurture. It may be our own children, other members of our immediate or extended family, our pets or our friends!

Even though yoga was “invented” and practiced by men for 1000′s of years nowadays it has a huge female following. There is really no mystery why- women need the benefits that yoga can bring.

As nurturers let’s take a few minutes this month to calm our minds & nerves, open the chest, abdomen and pelvis, lower high blood pressure, stimulate abdominal organs and improve mobility in digestive organs, help relieve the symptoms of mild depression, PMS and menopause by breathing easy in a restorative yoga pose – Reclined Bound Angle Pose.

You will need: an open floor area, 3 pillows or bolsters and a blanket.

Steps

1.) Sit comfortably on the floor placing pillow #1 behind you.

2.) Lie back on pillow #1, if it’s too low to the floor try folding it in half or adding a folded blanket on top.

3.) Bring the soles of your feet together letting your knees fall out to the sides.

4.) Place pillows #2 & 3 under the knees on each side.

5.) Cover yourself with a blanket.

6.) Relax arms out to the sides with your palms up towards the ceiling.

7.) Close your eyes and breath deeply until relaxed, try starting at 1 minute and work up to 5 minutes.

8.) To come out of pose slowly roll over onto one side for a few minutes and then gently push up to seated.

9.) Making a mental note to bring this deep breath into the rest of your day & enjoy!

This article by Gaylene Thoeny, a 500 hr Registered Yoga Teacher, Personal Trainer, Lifestyle Manager, Yogi and mom. Go to http://www.groundinglifestyle.ca  for more information. Gaylene specializes in creating a grounded life on and off the mat.

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How to Do the Yoga Pose Downward Dog, Aka Adho Mukha Svanasana, For Beginners

Friday, November 6th, 2009

Downward Facing Dog PoseBy Nicole Stirbis

Downward Facing Dog is a pose that looks very easy but is quite challenging, both to ones strength and ones flexibility. It is a pose you are likely to encounter in most beginning yoga classes and benefit greatly from over time.

Downward Facing Dog is technically categorized as a forward bend, which in general quiet the nervous system and support the immune system. It has many benefits, including developing arm, core and wrist strength, stretching the shoulders, back, neck, buttocks, hamstrings and calves, and keeping the feet and toes flexible . Regular Downward Dog practice lays the foundations of strength and flexibility in the arms and shoulders for inversions like Handstand and Forearm stand, and once you are used to it FEELS SUPER!

There are some contraindications to doing Downward Dog. If you have a wrist, shoulder elbow or neck injury it is better to modify it or skip the pose if you don’t know how to modify. During a head cold, sinus or ear infection, eye problem or after recent dental work it’s advisable to avoid the full pose because it puts your head upside down and increases swelling and inflammation and may decrease healing time.

Coming into the Pose.

With all Yoga Poses, there are many many ways to practice. This is a safe and simple way to start.

1) Come to your hands and knees with your wrists under your shoulders, and your fingers spread. Use a yoga mat, or put a folded towel or blanket under you knees if they hurt on the floor.

2) Tuck your toes under, knees hip width apart, and stretch your hips as far back towards your heels as they go. If the knees hurt to bend deeply, then just go as far as is comfortable.

3) Once you’ve stretched your hips back , slide your hands forward without moving the hips forward, so that from your hips to your fingers you make a straight line. Spread your fingers wide, point your middle fingers straight ahead OR slightly out to the sides, and press both palms completely into the floor. Keep the inside edge of your hand anchored to the floor/mat.

4) Maintain the straight line from wrists to hips and lift your hips up. At this point the strength of the legs wants to take over to lift and if that happens all the weight comes forward into the hands and wrists and the upper back rounds,. To avoid this, keep the knees slightly bent as you LIFT the hips straight UP and BACK, then slowly stretch the heels towards the floor.

5) Congratulations, you are in Downward Facing Dog! Breathe evenly and deeply. When you feel ready, come down and rest with your hips on your heels and your arms forward or by your sides.

Some Modifications for Downward Facing Dog

A) If you have a wrist injury, you can still get many of the benefits of the Downward Dog by using a table or ledge rather than the floor. Place your hands on the ledge or table, palms flat and shoulder width apart and spread the fingers wide. Step your feet back and draw your hips away from the hands. You will be in an L shape with the hips in a 90 degree angle.

B) If you don’t feel strong in your arms you can use a wall to help . Spread your hands and fingers in the air and look at the space between the thumbs and index finger. It should look somewhat like an L. Then, keeping the fingers spread,come to the hands and knees on the floor facing a wall. Take the hands down to the floor where it meets the wall. Press the inside of your thumbs and index fingers into the wall so they spread apart . Brace your hands at the wall while keeping the palms flat on the floor. stretch your hips back to the heels and then lift the hips UP and BACK in to Downward Facing Dog.

Happy Yoga-ing! :)

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