Downward Dog (Adho Mukha Svanasana)

ADHO MUKHA SVANASANA

Adho Mukha Svanasana, also known as Downward Facing Dog, is an exceptional stretch that tones the legs and back of the ankles, opens the chest, massages the abdominal muscles and increases circulation to the head and neck.

Just watch a dog after his nap as he stretches his front paws away and sticks his bottom out and allows his spine to lengthen.



Brief Explanation of Posture

An inversion with both hands and feet on the floor lifting the hips

‘Adho Mukha Svanasana is an arm balance, a partial inversion and a restorative pose. It can be an active pose for stretching and strengthening various regions of the body or a pose we return to for a rest during practice.’ [1]

There are no Prohibitions in this posture but the following precautions should be made aware.

Be mindful if you experience wrist or ankle problems due to Arthritis, Carpal Tunnel Syndrome, RSI or Lupus. If you have arthritis then you are encouraged to weight bear on your wrists or ankles as this is beneficial but only when the symptoms are not active.

Be mindful of rounded backs (Kyphosis) and know that it's fine to bend your knees in the posture.

High Blood pressure and Heart problems - BWY Guidelines suggest that those who suffer from the above should not normally bring the head lower than the heart. Have a bolster or block to support the head.

Possible Props

Wedges or blocks can be used to raise the hands and feet.

A wall or chair can be used to raise the hands.

Straps can be used to lift the hips.

A bolster can be used to support the head in a relaxing downward dog.

Areas to be Prepared

Hamstring, spine and shoulder stretches

Shoulder flexibility

Method

From Marjaryasana (cat pose) check that your hands are below shoulders and knees are under hips. Spread your fingers on the mat and tuck your toes under. Draw in your lower abdomen and begin to lift your knees with control. Lift your heels, tilt the pelvis away slightly and begin to lift your hips towards the ceiling. Begin to straighten the legs and encourage the heels towards the floor. Encourage your shoulders back and down. The feet and palms of the hands should be wide and flat on the floor and the backs of the knees open to anchor the hips. The front ribs stay soft and the shoulders must be relaxed and free. Dog pose gives you energy. It is a lovely asana for really feeling the stretch from the tailbone to the top of the neck in one line as you exhale and reach further and further. It is also a very good asana to warm up in before doing inverted postures.

While in the posture encourage your shoulders back and down. Use your breath to deepen posture. Lengthen torso on inhale, release into posture on exhale and encourage your heels to the floor

To come out of the posture step your feet towards your hands and take some breaths in a relaxed forward bend. Lower the knees and come into Balasana (child’s pose)

Modifications

Keep the knees bent. Using a wall, chair or ledge to work at supported half downward dog.

Variations

From the downward dog position raise one leg keeping the toes of the foot pointing down toward the mat then open at the hip and lift the leg higher.

Bend your elbows and come onto your lower arms into half dog

Bring your wrists together so both thumbnails are touching.

Place your feet on a wall (in preparation for handstand)

Bring your ankles together and turn your toes outwards (ballet feet)

Wide legged downward dog



Counterposture

Balasana (Child’s pose)



Likely Practical Benefits

Stretches hamstrings and gluteus maximus muscles

Strengthens upper body

Stretches shoulder joints

Blood supply to brain increased

Blood supply to facial tissues and sinuses increased



Likely Esoteric Benefits

Resting

Calming

Restorative



source: http://www.yogabarn.co.uk/yoga-barn-journal/2010/4/10/yoga-posture-of-the-month-adho-mukha-svanasana-downward-dog.html

Legs-Up-The-Wall Pose (Viparita Karani)

Viparati Karani is good for almost everything that ails you, including anxiety, arthritis, digestive problems, headache, high and low blood pressure, insomnia, migraine, mild depression, respiratory ailments, urinary disorders, varicose veins, premenstrual syndrome, and menopause.

Not only that, but it's also one of the most relaxing yoga postures there is—and all you need is a wall to take advantage of its healing benefits.

Try this:

Sit sideways at the wall, with one hip close to it and your legs drawn into your chest. Roll onto your back with your legs bent, letting your buttocks come to the wall. Then straighten your legs up the wall. If your buttocks don't quite touch the wall, lift your hips by pressing with your feet, slide closer, and lower your hips. If you have tight hamstrings, your legs will not meet the wall. (If that's the case for you, try bending your knees and letting your heels soften into the wall.) Stay here until you feel calm and relaxed.


From www.yogajournal.com

Posture of the Month
Savasana (Corpse Posture)
This posture is always the final posture of any yoga class. It is often referred to
as “The hardest posture of them all”. In this asana, the body is kept motionless
and the mind is alert, yet calm. Savasana removes fatigue and soothes the mind.
Each part of the body is positioned properly to achieve total relaxation. It's
important to remember that any pain, or even discomfort, results in muscle
guarding and tension. If you ever come to a class feeling exhausted and depleted
then Savasana may be the most important posture you can do. You will leave the
class feeling relaxed and refreshed and ready to face the rest of the day.
Technique
1. In Savasana it is essential that the body be placed in a neutral position. Lie down on your
mat with your knees bent. Inhale and slowly extend your right leg, then the left, pushing
through your heels. Release both legs and make sure that your feet are turned out
equally. If you have lower back pain, keep your knees bent with your feet wide apart with
your knees resting on each other.
2. Lift your head and take your chin towards your chest, which lengthens the back of the
neck. If your chin is higher than your forehead it is important to place a folded blanket
under your head.
3. Take your arms away from your body with the palms facing the ceiling. Make sure the
shoulder blades are resting evenly on the floor. If there is still tension in your shoulders,
you need to take your arms further away from your body until your shoulders completely
relax.
4. In addition to quieting the physical body in Savasana, it's also necessary to quieten the
sense organs. Your organs of perception – the eyes, ears and tongue – withdraw from the
outside world. The body and mind become one and you experience inner silence. Let the
eyes sink to the back of the head, then turn them downward to gaze at the heart. Release
your brain to the back of the head.
5. Just allow your body to completely relax. Bring a smile to your face and this helps you to
relax. The steady, smooth breathing in this posture allows energy to flow into the body,
invigorating it and reducing the stress of everyday life. Let yourself sink into a blissful
state, which is just between sleeping and being awake.
6. Stay in this posture for at least 5 minutes. To exit, first roll gently with an exhalation onto
one side, preferably the right. Take 2 or 3 breaths. With another exhalation press your
hands against the floor and lift your torso, and finally lift your head.
Beginner’s Tip
When you first practice Savasana it may seem impossible to quieten your mind. Thoughts
keep jumping in and out. When these thoughts come in, don’t pay them any attention. Just
let them float away like clouds. Take your attention to your breathing. Follow the cool breath
as it enters your nostrils down into your lungs and the follow the warm breath as it leaves
your lungs and comes out through your nostrils. This helps to keep your mind quiet.
Benefits of this posture
 Helps to alleviate nervous tension, migraine, insomnia
and chronic fatigue syndrome
 Relaxes the body and eases breathing
 Removes physical and mental fatigue
 Enhances recovery from all long-term or serious
illnesses
 Helps towards refreshing, dreamless sleep, especially
for those with sleep disorders.

Spiritual Dependency vs. Spiritual Independence

In times past, humanity was on a habitual search to connect with a higher power, a quest for structured guidance to lead us to a Supreme Divinity. Over the years, many paths became available to us, all with the same intent – ultimately, to connect our physical selves to our spiritual side. These roadways came with a variety of doctrines, customs and disciplines to implement.

We believed that handing our power over to a higher Source would develop a connection to something far greater than our physical being. We were taught to look outside ourselves for this connection. This concept gave birth to the term faith. We put our faith into something far greater than our own excellence. Hence, we searched externally and were dependent on structure and leadership for our spiritual presence. This was all we knew, for we were aware of nothing different, it was where we stood on the evolutionary ladder at that point in time.

We are now at a place where this paradigm is shifting. Humanity is rapidly evolving to a higher state of consciousness. The totality of who we are as human beings goes far beyond our physical level. The evolutionary process touches our physical body as well as our spiritual body. This heightened state of ‘being’ means we are more in tune with our spiritual side and accept it as an integral part of our total self.

More of us are realizing that we are spiritual beings before we are physical beings. As we bring this awareness into our conscious minds, we are connecting to the essence of our true selves. Once we awaken to the aspect of who we are and look internally, we then find our place in ‘all that is.’ We realize how much of an intrinsic component our spirit is within the Universe. Essentially we are moving to spiritual independence.

Transitioning from spiritual dependence to spiritual independence has caused confusion and discomfort for some. How does one accept growing out of the rules and regulations that were once ingrained in our minds and mandated by those around us? Does this make one a ‘bad person’? Not at all. It means that although structured spirituality served a purpose at one point, it may no longer resonate with you now. Simply put, you have outgrown it. You are embracing your own spiritual side as it expands. Dogmas are no longer a requisite, for you have tapped into the deep connection within yourself that links your energy to the world around you.

Spiritual tools have always been available for our growth and come to us in many forms. Once we reach a plateau in our understanding, new tools will surface for us to utilize. Many age old practices which were once reserved for highly evolved masters, teachers and sages are now becoming mainstream. We are in the midst of substantial growth. This growth will bring about balance at a soul level, complete acceptance of our total selves, and shedding patterns which no longer serve us. If you are feeling the shift from spiritual dependency to spiritual independency, know that this is all a natural part of our evolution. You are learning to embrace a larger part of yourself; the part of you which spans beyond your physical body and connects you to a greater force within the Universe. Your growth, regardless of where you are on the ladder, places you right where you need to be. For all is in Divine order.

Susan Mann
Holistic Practitioner
www.headtoheal.ca
(905) 970-1121

What is Qi Gong

Qigong (also spelled Ch'i Kung) is a powerful system of healing and energy medicine from China. It is the art and science of using breathing techniques, gentle movement, and meditation to cleanse, strengthen, and circulate the life energy (qi). Qigong practice leads to better health and vitality and a tranquil state of mind. In the past, qigong was also called nei gong (inner work) and dao yin (guiding energy).

How do I say it?
Qi pronounce chee
Gong pronounce gung, as in lung

How old is Qigong?
The documented history of qigong goes back approximately 2,500 years. However Chinese archaeologists and historians have found references to qigong-like techniques at least five thousand years old.

Why study Qigong?
Qigong has four major areas of application:

1. Healing Qigong (Yi Gong). Healing Qigong (sometimes translated "Medical Qigong") is the preventive and self-healing aspect of Chinese medicine. We are all exposed to stress. Qigong teaches us how to control our reactions to stress so that life events do not cause such symptoms as high blood pressure, frustration, or anxiety. Healthy people practice qigong to become super-healthy. Healers use qigong to prevent "healer burn-out" and to maintain a positive presence.

2. External Qi Healing (Wai Qi Zhi Liao). Qigong includes a sophisticated system of health assessment and non-contact treatment called External Qi Healing (EQH). The healer learns to tap into a well of healing energy in nature and "funnel" it through his or her body. Unlike some purely intuitive systems, EQH includes exercises that increase sensitivity to energy fields and efficacy of treatment. The more you practice External Qi Healing exercises and meditations, the more effective your healing treatment. External Qi Healing techniques may be used as a stand alone form of wellness treatment or may be combined with massage, acupuncture, Therapeutic Touch, osteopathy, or any other form of body-work. Because treatment is generally performed at a distance from the body, EQH does not violate psychotherapists' professional ethics (which do not allow touching the patient) and is thus an ideal adjunct to body-centered psychotherapy.

3. Sports Qigong (Wu Gong). In sports and martial arts, qigong is the key to strength, stamina, coordination, speed, flexibility, balance, and resistance to injury. Qigong exercises can improve performance in any sport, improving the golf drive, tackling ability in football, accuracy in tennis, and stamina in swimming.

4. Spiritual Qigong (Fo Gong, Tao Gong). As a spiritual discipline, qigong leads to self-awareness, tranquillity, and harmony with nature. The spiritual aspect of qigong evolved from Taoism and Buddhism.

Lesser Known Categories

Art Qigong. In the arts, qigong leads to aesthetic sensitivity. Nature uses our eyes to see herself. The qigong practitioner feels such oneness with nature that he or she feels as though the beautiful pine tree is expressing itself through the brush or poem. Students of theater, mime, and other expressive arts practice qigong to increase confidence, physical and emotional control, and expressive ability.

Business Qigong. In the business world, qigong can lead to greater integrity, defined by brilliant Law Professor Julian Gresser as, "...a sense of connectedness, coherence, wholeness, and vitality. Integrity is the capacity of every living thing to hold its own in the face of entropy, disorder, and uncertainty, its link to the living world, its ability to carry on its life, however humble." (Piloting Through Choas, p. 8) Qigong practitioners are more resistant to stress; make better decisions; encourage credibility, confidence and team spirit; and are far more efficient. Most importantly, qigong is the ideal therapy for "hurry sickness"-- the habitual sense of time urgency-- a major risk factor for heart disease and accelerated aging.

Who can benefit?

Because qigong includes both dynamic and gentle techniques that can be practiced from standing, seated, or supine postures, it is suitable for young and old. Practices can be tailored to individual needs making it an ideal aid to recovery from illness or injury. Qigong is a form of complementary medicine. It works well with other forms of therapy and should never be used as a substitute for necessary treatment by a physician.


Is Qigong scientific?

Both China and the U.S. have hosted conferences for academic exchange of qigong research. Qigong has been shown to improve posture and respiration, induce the relaxation response, cause favorable changes in blood chemistry, and improve self-awareness and concentration. Research suggests that Qigong may be beneficial for Asthma, Arthritis, Cancer, Cardiovascular Disease, Chronic Fatigue, Fibromyalgia, Headaches, Pain, and a wide variety of common ailments. External Qi Healing is effective for the same range of illnesses as acupuncture.

Source: Ken Cohen

Yoga for Allergies

Recommended Yoga Poses and Breating Exercises for Seasonal Nalsal Allergies

Though many find relief in physician-prescribed medications, there are several yoga practices that may help to alleviate allergy symptoms, including runny noses and inflamed sinuses. While there are no studies that document improvement in people with allergies who use these techniques, there also is no risk, so if you have allergies, you may want to give it a try.

It should be noted, however, that the isolated use of these suggestions will probably not offer instant relief. Those who are already engaged in a regular yoga routine will get the most from these recommendations, and may already be enjoying the benefits of less stress and a healthier immune system.

Recommended Breathing Exercises
Skull Shining Breath - Kapalabhati Pranayama

Kapalabhati breath consists of a series of rapid, forceful exhalations and passive inhalations. This has long been believed to clear out the nasal passages where allergens lurk, and thus offer some relief from irritation. This is a heat-generating breath, however, so limit yourself to a single round at the start of your practice. I recommend learning this breath from an experienced teacher, as you may become lightheaded if you do it incorrectly.

Alternate Nostril Breathing – Nadi Sodhana

Nadi Sodhana is a calming, balancing breath. You must be able to breathe through both nostrils to do this pranayama, so it may not be possible if you are extremely congested.

Recommended Poses
Shoulderstand - Salamba Sarvangasana

Shoulderstand and other inversions open the nasal passages for improved drainage. Do not hold the pose longer than a few minutes, however.


Bridge Pose - Setu Bandha Sarvangasana
Bridge Pose and other backbends help to expand the chest and lungs, giving you increased breathing capacity.


Sources:

Yoga Journal, Breathe Easy by Alice Lesch Kelly

Yoga Journal, Allergy Antidote by Angela Pirisi

Emotional Mastery Free Teleclass

Ever notice how our emotions can take you over like a wave? Why can’t I shake this anger, why am I yelling at those I love, why does this feeling of sadness and anxiety seem to never go away, when I really have nothing to be sad or anxious about?? I feel like I am in a rut and can’t seem to get ahead in life. I keep attracting the same situations over and over again. I can’t seem to shake this weight...I am not eating that much...where do I turn for help??

Join Deborah to explore the relationship between your emotions and the vital organs of the body. Through Qi Gong techniques and her years of practical experience with her clients & students Deborah shares how to gain mastery over your emotions and teaches you tools on how to better understand the patterns of emotions and how unbalanced emotion can affect your health, relationships, career and life’s experience.

An example of what you will experience on this call:
Deborah will be sharing with you an exercise to get in touch with the emotions within the lungs and showing you how you can can transmute any imbalanced emotions within the lungs to a higher experience as well as other valuable tips and techniques.

Contact Sherry @ 519 666 3950 or e-mail sherry@sherrylynnsimoes.com for more info.

Visit Deborah's website for more info www.soletosoulholistics.com

Two calls to choose from:
Tuesday, May 4th from 8:30 - 9:30 am
or Tuesday May 11th 7-8 pm EST
Conference Dial-in Number: (605) 475-4850
Participant Access Code: 428403#

RSVP for a Special Gift from Deborah on how to better be in touch with the emotion associated with specific vital organs of the body!

Everyone is welcome to attend!

I hope you will join me in this call!
Sherry Lynn Simoes

Welcome to the Downtown Yoga Holistic Centre Blog

We have started this blog with the intention to inspire discussions and commentaries about wide range of topics concerning yoga. We will be discussing in depth myths about yoga, provide demonstration videos, yoga news, product reviews and unique yoga resources. If there is a particular topic you would like to start, please feel free to post your comment.

Wishing you all the best on your amazing yoga journey ...