#urdhvamukhasvanasana / #upwardfacingdog I planned on having the caption to this as an inspirational quote of some sort but couldn't find anything that resonated with me today n then I thought, I did read something the other day that hasn't left my mind since 🤔 It pointed out how sparking water tastes like TV static and I was like....shit. it totally does. It blew my mind 🤯 so figured this philosophy needed sharing on here too 💁 Sparkling water will never be the same again. #sparkingwater#tvstatic#youdecide 👽
#ACROVINYASA#Challenge día 12: #urdhvamukhasvanasana En Vuelo ( postura de cobra) "Todas las cosas están relacionadas entre sí. El hombre no ha tejido la red de la vida: es sólo una hebra de ella. Todo lo que haga a la red se los hará a sí mismo."
- Jefe Seattle de la tribu Suwamish, Carta a George Washington (1885) ---------------
"All things are related to each other Man has not woven the web of life: it is only a thread of it, whatever he does to the web he will do to himself." - Chief Seattle of the Suwamish tribe, Letter to George Washington (1885)
Upward facing dog is an unexpectedly challenging part of vinyasa yoga classes for many students, and not just because of the depth of backbend created by the pull of gravity on the hips; wrist extension can be a significant barrier to feeling comfortable here, as can the unusual weight-bearing position of the feet.
Rise and shine! It’s yoga time!! (....you have a few hours until class actually, you can have a lie in 😉)
12-1pm The Southgate
1.15-2.15pm The Southgate
5.30, 6.45 & 8pm @hotpodsouthwestwales
5.30-6.30pm beginners Down to Earth Project (Cilibion)
6.45-7.45pm vinyasa Down to Earth Project (Cilibion)
7.30-8.30pm Langrove Health Club
8-9am secret location in Reynoldston (contact me if you’d like to come)
10-11am Langrove Health Club
6 & 7.15 @hotpodsouthwestwales
• URDHVA MUKHA SVANASANA •
Day 7 of #BreakDownSunSal ☀️ challenge is Urdhva Mukha Svanasana or Upward Facing Dog! 🐕 .
After Exhaling to get down to Chaturanga, we push the floor to straighten the elbows and INHALE for Upward Facing Dog.
While in Upward Dog we think about the this alignment:
- Shoulders back and down;
- shoulders away from the ears
- opened and lifted chest;
- pelvis tilted backwards (tailbone tucked)
- push the floor to avoid sinking in this position.
There’s always the variation of Cobra Pose, if the chest and shoulders are not opened enough.
Hope you find this useful!! And if you have any doubts please DM me!! ☺️😘❤️
1 - tadasana ✔️
2 - urdhva tadasana ✔️
3 - uttanasana ✔️
4 - urdhva uttanasana ✔️
5 - high plank ✔️
6 - chaturanga ✔️
7 - upward dog ✔️
8 - downward dog MJ
9 - utkatasana (sun sal B) MICHELA
10 - Warrior I (for sun sal B) SARA
11 - sun sal A (flow with eyes blind folded) SHEILA
12 - sun sal B (flow with eyes blind folded) MJ
🐕 Upward-Facing Dog 🐕 .
💢 Breakdown 💢
Traditionally apart of sun salutation A .
➡️Lie prone on the floor with palms on the mat in between ribs and waist. Tops of the feet come to the mat while elbows are bent.
➡️As you inhale, press into your palms so your your torso moves forward. Tops of the feet press back into the mat, your elbows straighten and your thighs lift off the earth.
➡️ Keep eyes of the elbows spirit long forward towards the front and keep bum firm but not clenching the bottom. Lift the heart and chin and lift slightly.
Sometimes there is tendency to hang out in the shoulders and then that will lift them up towards the ears and also rounds them slightly forward. Energetically draw the shoulders down & away from the ears and lift the heart forward. Tops of the feet press into the mat to help lift up the thighs off the ground. (This can be difficult to get into to start so if your s beginner add a thick blanket under the thighs to help support. ⚠️When you let the thighs fall to the ground it puts strain on the low back dumping into the Sacral spine- so use props if needed! .
Benefits🙏🏽: •Improve posture, by stretching anterior spine and strengthening posterior spine. •Stretch chest and lungs, shoulders and abdomen. •Help to relieve fatigue and pain of sciatica. .
👋🏽Tag a friend would could use this posture 👋🏽
Luv Yourself Yoga
Join Elizabeth tomorrow for class at 9:15 am or 6 pm. Check the link in bio to register.
This photo was taken just about a year ago by @nerissasparkman ... Here I am in upward facing dog, which, with having scoliosis and a spinal fusion from T11 to L3 makes this a challenging pose for me. And even though it is a common pose in many a yoga sequence, it is one I rarely include in my classes. Upward facing dog is one of those poses that is often done incorrectly and these subtle mistakes, especially over time, can lend to dysfunctional movement patterns that may go unnoticed until something goes awry in the body.
If Upward Facing Dog is in your practice take a few moments to sink down into the integrity of the pose to check your alignment.
1. Align your shoulders over your wrists with fingers spread and index fingers parallel.
2. Lift up the thighs off of the ground. All 10 toes and tops of feet are pressing into the Earth.
3. Draw the shoulders back and away from the ears to prevent “turtle”🐢head.
4. Open up the heart ❤️ bu energetically trying to pull your heart through your arms to the space out in front of you. You will notice the shoulder blades move in towards the spine as your chest opens. Be sure to maintain a nice long neck.
5.Engage mala bandha; draw your belly in and up so as not to dump weight into your low back hence compromising your spine.
Any yoga practice is your yoga practice so remember to 👂 listen and 💕 love your body #luvyourbody by truly honoring it! What is good for my body may not be good for your body, and what is good for your body may not be right for mine. Happy practicing!
Day of 🔟 the #SALTKulaBlend Instagram Challenge is Upward Facing Dog Pose. 🧘🏻♂️ 🧘🏼♀️ 🌎 Contest open to EVERYONE & ANYONE, practice and WIN! 🐶 Upward-Facing Dog will challenge you to lift and open your chest. ✌🏼 Beginner's Tip ✌🏼 There's a tendency in this pose to "hang" on the shoulders, which lifts them up toward the ears and "turtles" the neck. Actively draw the shoulders away from the ears by lengthening down along the back armpits, pulling the shoulder blades toward the tailbone, and puffing the side ribs forward. If you need help learning this, lift each hand on a block. 👨🏻⚕️ POSTURE BENEFITS: 👩🏼⚕️ * Improves posture
* Strengthens the spine, arms, wrists
* Stretches chest and lungs, shoulders, and abdomen
* Firms the buttocks
* Stimulates abdominal organs
* Helps relieve mild depression, fatigue, and sciatica
* Therapeutic for asthma 🎁 Prize announcements for Week 1 will be announced this weekend! Get your Gym and Yoga Swag from your sweet sponsors! 📲 This Challenge is for you Yogis and Fitness junkies!! November is here and this month SALT Fitness Company, Kula Yoga and Blend Cafe & Yoga have partnered up to host a month long #SALTKulaBlend Instagram Challenge. We will be guiding and inspiring you to take your practice to the next level through exciting asanas for the next 30-days! Do you have the commitment and dedication? Prove it by posting your own variations of the postures each day!
RULES TO PLAY:
🚨 In order to be eligible for the giveaway you must: (1) Copy and Paste these description and rules with each photo entry.
(2) Set your profiles to PUBLIC so that the judges can see your posts! 👀 (3) Follow your Sponsors:
(4) Post each days pose to the best of your ability with the hash tag #SALTKulaBlend
(5) Be safe! Need to modify? Share how YOU would modify! Have fun and be creative! 🥳 Meet Your Hosts:
Day 9 yoga challenge
Upward-facing dog can strengthen the wrists, arms, and back. Its chest-opening action provides a great antidote to “office slump,” while freeing the lungs and opening the heart. Backbends like updog are regarded as “extroverted” poses which can balance our tendency to curl in on ourselves when we feel depressed or overwhelmed. 💠 Follow & Tag the following:
💠 With each Tag our sponsors will give $1 dollar to the following Causes!!! 🌟
* Protecting the Biosphere Reserve @SierraDeLaLagunaBCS
* @HumaneSociety of Greater Miami North
Have fun, be grateful, do good & thank you for practicing!
✨ Slow Flow ✨
Tomorrow night at 7-8pm my new session for Slow Flow begins. This is one of my favourite classes, and focuses more on the foundational poses that set us up for the bigger ones.
I started teaching slower classes because I found first-hand that sometimes practicing vinyasa, we can get even more out of the pose and breath when we embrace it in slow motion, or even hold some poses a bit longer than traditional flow classes. It gives our breath a chance to catch up, and our muscles and fascia time to ease and unwind.
If this sounds like the kind of class you’d like to attend, join me tomorrow night in the Rec Centre Fitness Room. Registration is also still open, but drop-ins are welcomed as well.
See you tomorrow!
Photo by @artographybytracy