#HealthstyleChallenge Day 3 Asana: vinyasa 8 point pose, cobra, downward dog Or chaturanga, up dog, downward dog Intention: explore your surroundings Vinyasa is all about linking your breath with your moment. For the first series, begin in plank - 8 points pose is just that -8 points touch the ground - bring your knees to the ground then chest then chin as you release your breath. On the inhale let the tops of your legs completely come to the ground as you push into the ground with your palms and raise your head and chest off the ground, hips should remain in contact with the floor for cobra - to down dog lift your pelvis from the ground after youve curled your toes under and push your derrière to the sky as you push back with your palms into your shoulders and straighten your arms. Let your head fall where it feels comfortable to help align your spine instead of straining your neck to keep looking up toward your hands. Feet should be slightly apart so that you could place a fist space gap between them. Heels should try to be going towards or resting on the ground If you are choosing the second vinyasa (THIS VIDEO IS FOR YOU) -start in plank, retaining your breath, (chaturanga) slowly lower yourself to the ground or just abouve it keeping your elbows in. With palms on ground and fingers spread - INHALE moving into upward dog (urdhva mukha svanasana) as you raise your head and chest. Lift your hips thighs and knees just slightly to hover over the ground to bring your sacrum and tailbone forwards. Keep in your elbows aligned and straight- roll your shoulders back as you lift your chest. Lengthen your neck and lift your chin slightly as you look up. EXHALE to downward dog (adho mukha svanasana) lifing your hips to the sky and pushing back from your palms into your shouders. Move your shoulders away from ears and the shoulder blades into the body to help open your chest. Straighten your elbows - relax your head down tighten your quads and keep arms and legs firm as you push your heels to the earth. There is a video of the second variation. Have fun playing around with your practice and moving your weight and body around in plank and downward dog. First variation video posted next :)
Posted on: Sun, 26 Oct 2014 16:48:59 +0000
Trending Topics
Recently Viewed Topics
© 2015