Pose of the Month: Upward Facing Dog

Aside from downward dog, upward facing dog is one of the most widely known and recognized yoga poses due to its numerous benefits and therapeutic uses. As cousin to the Cobra pose, it is considered one of the easiest of the back-bending poses and is usually performed during the Sun Salutation Series.

How to: Upward Facing Dog

Start by laying face down on your mat, legs should be long with a feeling of extension through the length of the toes and spread hips-width apart. Bend your elbows and place your palms flat to the ground, fingers spread, hands completely plugged into the floor and have your finger tips along side your chest.

Your wrist joints should be parallel to the front edge of the mat, with your wrists and elbows at a 90-degree angle. Elbows should stay tight to your sides.

From here, press down through the top of the feet; the top of all 10 toes should press into the floor. Press the palms down and gently lift your body off the floor. The ONLY parts of your body touching the ground should be the tops of the feet and the whole hand.

Once your arms are fully extended, double-check that your wrist joint is still under your shoulder-- aligning the wrist, elbow and shoulder joints together. (This positioning is critical and ensures a safe, less stressed lower back.) The most common mistake in this pose is having your hands too far out in front of you, creating tremendous low back pressure.

Safety First

It is very important to press down through your hands and lift through the top of your head during execution of the pose. Lengthening the neck and having the feeling of pushing down avoids the common "turtle head" mistake where the head seems to disappear into the neck.

Also roll your shoulders back, with shoulder blades facing toward each other. Never over-arch the back. (The action in the arms and legs collectively gives you this result.) Another point to remember is not to let your elbows bow or hyperextend. The bends in the elbows should face each other, remembering to open your chest.

To further relieve pressure on the low back, press your tailbone down with a tucking action. Look straight ahead--keeping a neutral neck to avoid compression on the neck and stiffening the throat.

Benefits of Upward Facing Dog

Strengthen the spine, arms and wrists
Stimulate the organs of the abdomen
Improve posture, by stretching anterior spine and strengthening posterior spine
Stretch chest and lungs, shoulders and abdomen
Help to relieve depression, fatigue and pain of sciatica
Increase lung capacity to relieve the symptoms of asthma

Poses like this are critical for a healthy back, especially with so many of our daily postures and chores that induce the forward fold of the torso. When we are forward all day--whether sitting at our desks or driving for hours on end--we over-stretch our back muscles and weaken our abdominals.

Back-bending poses like updog counteract this growing problem. Once we are in better more lifted postures, it automatically puts our abdominal organs in a better functioning position. It is also a great pose to tone our arms and legs and open our hearts.

By Gwen Lawrence
For Active.com

New Year Downtown Yoga Challenge

The New Year Downtown Yoga Challenge started on January 10, 2011. We have four teams of three and we are half way through the race. As of today, January 24th the standing is:

Team A - 33 classes
Team B - 52 Classes
Team C - 18 classes
Team D - 22 classes

Way to go Team B. While the yoga challenge is to complete as many classes as possible it is important to have fun. It is also an opportunity to fully develop a new positive, life-promoting habit and we know that for most of you, it is a personal achievement. Keep up the good work and we will see you in class.

Namaste,

Downtown Yoga Holistic Centre

Ardha Chandrasana / Half Moon Pose against a wall for support

The intense stretch of the spine in this pose keeps the spine supple, well aligned and increases mobility.

Stand with your back 3 to 6 inches away from the wall. Take your feet 3 1/2 to 4 feet apart. Place a wooden block against the wall, about 12 inches from the right foot. Turn the right foot 90 degrees out and your left foot 15 degrees in. Extend the arms out to the side and take the right hand down, keeping the right side of the trunk extended. Place the right hand on the shin, keeping the back and shoulders to the wall. This is Extended Triangle pose. Now look down. Bend the right knee, lean to the right and place the right hand on the block. Bring the left foot slightly in towards the right foot.

Bring your weight onto the right foot and hand. Straighten the right leg and lift the left leg. Open your chest and stack your hips one on top of the other. Keep both legs stretching strongly, knees straight. Raise your left arm and keep it in line with the right arm. The back of the left hand touches the wall. Look up at your thumb.

Extend the spine horizontally from the tailbone to the back of the head. Stay for 20 to 30 seconds. To come down, bend the right leg and lower the left leg to the floor. Repeat on the other side.

Benefits: Ardha Chandrasana relieves stiffness and pain in the neck and shoulders. It strengthens the knees and improves balance and coordination. This pose also relieves suffering from cramps in the pelvic and abdominal regions and alleviates simple backaches. Done at the wall, the pose is accessible to beginners who can later try it in the middle of the room.

source: http://www.yogastudiocalgary.com/newsletter/newsletter_jan04.html

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