Understanding poses: The plank - upward dog - the cobra Pushups are fundamental within the primary series of getting to understand the nuances of the Chataranga Dandasana (four-limbed staff pose/the plank) and transitioning from the plank to the Urdhva Mukha Svanasana (the upward dog) or the Bhujangasana (the cobra). Your arms are in front of your shoulders, come down with an exhale, arms pointing inwards to your ribs, and come up with an inhale with your elbows staying inside. Be mindful of the following muscle groups. This activates the triceps, shoulders, and the chest throughout the inhalation and exhalation. However, although your core is engaged throughout the motion. Every exhale focuses on tightening your core further. After your warm up through the pushups, transition by first placing yourself again in the plank for one breath, exhaling falling down and inhaling coming up into either the upward dog or the cobra depending upon the level of your expertise. The images attached along with this post highlight the following: 1. Easing into the dandasana: if you cant do the pushups then you can use the first image. 2,3,4. Understanding the muscles activated in the plank 5. Understanding the muscles activated in the cobra 6. Understanding the muscles activated in the upward dog 7. Visual example of the plank 8. Visual example of the cobra vs. the upward dog. Keep in mind that the variations are endless. You can move from one variation to another dependant on the level of comfort and how much you can push yourself. Dont forget to breath! Happy Yoga-ing!
Posted on: Wed, 19 Nov 2014 05:17:47 +0000
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