Alchemical Voice - L2M
Issue 12
Simple Yoga poses to build your practice
Be mindful and check online for contraindications before practicing
Classic downward facing dog Adho Mukha Svanasana
Downward dog pose is powerful and strengthening. The more often you do it, the more you want to do it and the better you feel! Avoid if you have carpal tunnel, pregnant or suffering with high blood pressure. 1. Come onto all fours. Place your hands slightly in front of your shoulders and make sure your knees are lined up with your hips. The key point here is to flatten your hands so that the outside of your palms are rooted to the ground. Toes should be turned under. 2. As you breathe out, straighten your legs. Make sure to keep your knees slightly bent and your heels off the floor as you first go into this pose. Key points to look out for is that you are trying to lengthen your tailbone, moving it away from the back of your pelvis, pulling your sitting bones upwards towards the ceiling, tightening and pulling your inner legs up through your groins. 3. As you breathe out, push the top of your thighs backwards and gently stretch your heels toward the floor. You will find that you can start to straighten your knees. 4. Your outer arms should be tight. Activate your index fingers by pressing down on the floor. Tightening your shoulder blades and energetically moving them towards your tailbone. 5. Ensure your chin is tucked in and your head is fairly relaxed in line with your upper arms. 6. Stay in the pose for at least 10 breath cycles, then bend your knees and lower yourself back onto all fours.
Benefits
Stimulates blood flow Strengthens, arms, upper back and shoulders Stretches lower back and back of your legs
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