All posts tagged: Asana

Low Plank

This is one of my favorite shapes. I love how contained and strong the body feels in this asana – as if I could carry the whole word on my back (or at least a cute puppy…)! Another major component of our sun salutations, we come upon Chaturanga Dandasana aka Four-Legged Staff Pose or Low Plank in most yoga classes and it is crucial to perform this asana well-aligned to keep our body healthy and our practuce sustainable. Be where you are and take joy in building the strength it takes to lower your plank with control and ease. How to get into the pose: From Plank Pose, shift your shoulders a few inches forward of your wrists. Push the floor away by pressing down evenly through the base of each finger. Reach your heels back and firm the legs by lifting your kneecaps and pressing the tops of your thighs up. Draw your belly in and up to support your spine. On an exhalation, draw the elbows in as you lower down to Chaturanga …

Plank Pose

Another basic, everyday asana is the good old plank pose aka Ardha Chaturanga Dandasana. While it is a pose that does not neccessarily look too exciting, it often proves to be challenging. Not only does plank pose require a certain amount of strength (arms & core), its biomechanics are also more complex than first expected. Understanding the dynamics of plank pose is definitely worth the effort though as this asana builds a strong foundation for your yoga practice and is extremely beneficial for your overall posture and strength. How to get into the pose: Come onto the floor on your hands and knees. Place your wrists right under your shoulders, with the creases of your wrists parallel to the short end of your mat. Spread your palms. Step both legs back, parallel and hip distance apart, grounding all ten toes. Reach your heels back and firm the legs by lifting your kneecaps and pressing the tops of your thighs up. Reach your sternum forward and your tailbone back towards the space between your heels. Push the …

Downward Facing Dog

I still remember the time when I did not know the difference between Savasana and Svanasana and when it was a mystery to me how Downward Facing Dog aka Adho Mukha Svanasana could ever be conceived as a resting pose. I was working hard in that pose and still am, as the whole body is active in this asana. While Downward Facing Dog is surely one of the most practiced postures, it is also one that holds a lot of potential for misalignment. Joints that don`t usually bear our body weight are being utilized and misaligment can lead to tension in the body or even strain in our wrists and shoulders. It is crucial to understand the body dynamics behind this posture to make it safe and enjoyable and correct alignment will help you to find ease in your Downward Facing Dog, even allowing for it to become a resting pose. How to get into the pose: Come onto the floor on your hands and knees. Place your knees right under your hips and your …