Yoga posture - Adho Mukha Dandasana
Translation: Downward Facing Staff Pose
From a position on the hands and the knees step the legs back placing the
ball points of the feet on the mat then push the legs together. Put your hands flat on the mat, shoulder-width apart, with your elbows
straight.
Keep your legs straight behind you.
Keep your back straight and your head forward. Draw the navel in and up. Tuck
the tailbone forward.
Variations
Place the knees on the mat if the body does not have the strength to hold
up with the arms alone. Or take the knees down from time to time when the arms
fatigue.
Tips
Glance down at the abdominal muscles and check the alignment. Adjust
accordingly. Glancing over yoga postures can be quite revealing.
Stretch back through the heels and forward through the top of the head.
Try to lengthen the arms away from the body to stop any pressure within the
shoulder joint. Make sure the palm are evenly balanced on the mat.
Pay attention to the space around the neck. Feel for areas of compression and
modify the neck position so that energy and the elements flow through clearly.
Use the element of fire by applying extra force through the fingers to
protect the wrists. The force is applied through the extensor muscles in the
forearm to create a slight lift in the wrists allowing elements of space, air
and water to flow.
Practice yoga at home with a printable Home yoga flow showing this pose blended with other yoga poses.
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