Judul : Yoga Poses Names English
link : Yoga Poses Names English
Yoga Poses Names English
what's up, everyone? welcome to yoga withadriene. i'm adriene. and today, we're going to learn a safe way to get into headstand.that's right. we have an inversion for you today on the foundations of yoga. there'sso many benefits to this posture. but it can be a bit tricky if you don't know the stepsto get into it safely and with integrity. so today we're going to learn how to sendit up with integrity, with strength, and with
Yoga Poses Names English, balance. let's hop on the mat and learn headstand. okay. so to begin, we're going to come ontoall fours. and the reason we are going to start here is because, again, we're focusingon the foundations of this pose today. so i want to take it nice and slow. don't rushit. spread the palms. bring them right underneath
the shoulders, so the wrists are right underneaththe shoulders. and so we use this as a little marker from wherever the palms are, that'swhere we're going to drop the elbows. so the elbows are now stacked right underneath theshoulders. and another great way to check this is you can grab the opposite elbow withyour hands, and press away from the earth, and just check it out from here. so this way,you know if you're too wide if you can't grab the elbows. this is a nice little marker. so we just went palms, two elbows. and thenwe checked our work, checked our homework by grabbing our elbows with the opposite hand.okay. so take a second here to press away from the earth. so we're already not startingout here. if we start out here, it's much
harder to get into this space of integrityin the shoulder girdle. so right away, i usually invite my friends, my students, my homies,to right away start pressing into the elbows and broadening through the upper back body. okay. from here, we'll release the palms out.and right away, because of how tight the shoulders are, and just because the shoulders speakto us in this posture, right away the palms are going to want to come either wider orbecome narrow. so pay attention, my friends. keep the wrist in line with the elbow andthat shoulder stacked over. okay. so we have a nice foundation here aswe press in all ten knuckles. we're going to take a breath in. as we broaden the upperback body, press away from the earth. so you
might already start to feel this in the arms,and in the shoulders, and in the muscles that wrap around, and that's good! that means we'rebuilding strength. so often we kind of barrel into this posture without building the strengththat we need in the arms and around the shoulder girdle. so take your time on the foundationsof yoga. so you might just stay here, is what i'm trying to say. you can bring the gaze straight down, justbelow the thumbs, and work here on muscles. when you get tired, you can curl the toesunder, and then send it back. resting the forehead on the earth and letting the elbowsgo wide. so just kind of softening. and again, we're starting with the very basic here, butnever underestimate the power of learning
the foundation, right, building the pose beautifullyfrom the ground up. so then we'll hug the elbows in again. makesure they're stacked underneath the shoulders. come onto the tops of the feet. and you mightagain just press up here. this time, maybe drawing your navel towards your spine, reallyintegrating from the crown of the head to the tip of the tailbone. so this is optionone. we are building strength here and then we're rocking it back. and the we're buildingstrength here and then we're rocking it back. okay? to take it to the next step, so just progressinghere, we'll keep the elbows where they are, my friends, and interlace the fingertips.open the palms here. so we're just creating
a little pocket here, eventually a littlepillow for the head. and again, i press away from the earth here and i create a littletriangle. so i'm pressing into the forearms, pressing into the elbows. this is the oppositeof that, kind of sulking into the shoulders. i press away, drawing the shoulders away fromthe ears, broadening through the upper back body. great. we might just stay here. youmight begin to just work on these muscles. and then take your rest. and then come backand work on the muscles. and that might be your back and forth foundational flow today. all right. so to take it a step further, i'mgoing to curl the toes under. i'm going to bring the top of my head... so this is theflat part of my head, my friends, right? to
the earth and pocket the back of my head withmy hands here. so it's kind of like a little yarmulke or a sweet little cap on the backof the head. great. shoulders will want to collapse. you'll want to keep the integrityin the shoulders here. walk the knees in just slightly. so from here, i'm really not putting any weightinto my head. in fact, my head is hovering as of right now. but then i can release myhead back to the earth and just play with this foundation of the triangle - of the arms,and the crown of the head, and the shoulders - drawing away from the ears. so i don't meanto sound like a broken record here, but it's so important to build the strength in theupper body, in the arms, and in the shoulder
girdle before we begin to lift the sit bonesup. okay? so again, this might be our flow today. chilling here and then sending it back. now, progressing even further. so we alwayshave options here. and we're just taking it super slow and being super mindful. progressing.we'll press away from the earth. thumbs are extended here. and slowly, begin to lift thesit bones up. keep the knees slightly bent here. then press away from the earth. drawthe shoulders away from your ears. slight bend in the knees. inhale in. exhale. straightenthe legs, drop your heels down towards the mat. inhale, bend your knees. and exhale, straightenthe legs, draw the heels back. so we're building
strength in the arms here, building integrity,strength, support... "stability" is really the word i'm looking for, in the shouldergirdle. one more time. bend the knees generously. and exhale. heels down, legs straight. great.you might stay here, you might lower the knees for a rest, particularly if you're brand newto head stands, take a rest, okay? always take a rest. come back with a little freshness. we'll meet back up here. great. this time,we'll walk the toes together and begin to bring our awareness now to the navel. drawyour navel, lower belly, in. and again, shoulders draw away from the ears as we broaden theshoulder blades. and again, navel to spine. and again, i'm on the flat part of my headhere. i'm pressing into my elbows. i'm pressing
most of my weight into my forearms here, notinto the head. then i might just stay here, or i might continue to progress, i might walkmy toes all the way up, begin to soften through the knees. again, lower belly draws in. and then first things first, i'm just goingto hug one knee. it doesn't matter which one, in towards the chest. drawing the toes uptowards the sky, squeeze the lower belly in. keep pressing into the elbows. and you mightcome onto that big toe of the opposite foot here. breathe, breathe, breathe. then we releaseand check it out on the other side. squeezing. checking in with the abdominal wall. findingstability. as we press into the elbows, draw the shoulders away from the ears. inhale in,and exhale, we release. slowly lower the knees
down, come onto the tops of the feet, releasethe arms, and roll it up. great. loop the shoulders here. inhale. carve a linewith your nose, forward, up, and back, so we're not crunching in the back of the neckby any means, but we're extending through the crown. and now, you can interlace thefingertips. bring them behind the head, lower than we were before, so kind of where we do,what i call barton springs pose, so to the atlas, the base of the neck... not the neck.the head, here. sorry. i'm all zenned-out after my headstand. and i'm going to press the back of the headinto the palms, press the palms into the back of the neck. as you do that, broaden throughthe elbows. but just have a little moment
of reset here. you might rock a little sideto side. you can close your eyes. breathe. and then release it back to center. cool.if you're done for the day, take a child's pose, and that's your practice. if you'd liketo progress a step further, then we're going to dive back in. so going through our steps: all fours, droppingto the elbows. take a second to check your homework. great. then we'll interlace, openthe palms. thumbs are going to extend here. great. walk the knees in slightly. draw thelower belly in as you release the head to the earth. great. get situated here. findyour foundation. then we'll take a deep, deep, deep breath in, and on an exhale, curl thetoes under. straighten the legs, lift the
hips up. great. again, i'm not crashing weightinto the crown of my head, but using strong arms, strong foundation in the forearms hereto find balance. great. so now, i might squeeze one leg in. and then switch, and then switch.and then maybe if i'm ready, i'll slowly begin to lift both knees in towards the chest. now again, pressing into the elbows, drawingthe shoulders away from the ears. beautiful. and then we'll slowly lower one toe back down,and then the other, and release. great. unravel. so slowly, you will trace our steps as weroll back up. and same thing as before. all right. send it into child's pose or we'lltake it all the way up. if you're ready, just send the feet up towards the sky.
now, the thing about this is, if you're abeginner, or even if you're not a beginner and you just want to work on strength andalignment, it might be good to go to a wall here. in fact, if you're a beginner, i suggestyou go to a wall here or have a buddy behind you. often, by rushing this, we can createa ton of unnecessary soreness, strain. i hate even saying it. it's like, "ouch!" in theneck, and may even lead to possible injuries. and you know, i don't play like that. so don'trisk it. let's find a wall at this moment. or if you have a friend there to help you,that's a good idea, too. okay. so here we go. going through our steps,taking our time, really building it from the ground up. for me, setting up poses like thisis also, and i know this sounds cheesy, but
like an act of self-love. you really careabout yourself. you care about your neck. and you care about your practice, the qualityof it, and you take your time going into things. build. let it unfold. all right. when you have your foundation setup, follow your breath. inhale in, and exhale. lift the hips up. walk the toes in. and remember,you might just stay here today. to take it a step farther, we'll squeeze one knee in.navel draws in. press into your foundation. and we lift off, squeezing both knees in. now, to straighten the legs up, i'm goingto consider my pelvis here. so you can kind of see my tailbone, pelvis, going out towardsthe front edge of my mat right here. and this
is a great place to just be to build strength,practicing pressing in the foundation, connecting the breath. but to progress, to take it astep further, i'm going to press up through the ball joint of my big toe, begin to straightenthe legs, and really lengthen my tailbone up toward the sky as i draw my navel in. squeezethe inner thighs together. press away from the earth. draw the shoulders away from theears, and marry a little bit of length with the strength. so i'm not clenching my buttocks here, buti am engaged. pressing up through the ball joint of those big toes, you might find someyogi toes here. and we breathe. breathe. keep soft in the skin of the face. keep pressinginto your foundation. shoulders drawing up
and away from the ears. and there's no tensionor pressure in my neck here. in fact, there's hardly any weight on my head. maybe about20%. mostly it's in my forearms. breathing, really energetically drawing all the weightup, up, up through the arches of the feet. so you might only take a breath or two herein the beginning of your practice. even if you're against a wall, be mindful of how longyou're upside-down at first. listen to your body. take your time. now with practice, we'll get to be here forquite a few breaths, really experiencing the benefits of this posture. and to come outof the posture, we'll bend one knee in towards the center, draw the navel towards your spine,followed by the opposite knee, in towards
center, pressing the arms, strong core. andthen slowly, one leg at a time, toes release down. and down. take a deep breath in. walkthe toes out. and on an exhale, release the knees to the earth. i'm not collapsing the shoulders yet. keepdrawing the shoulders away from the ears as i release onto the tops of the feet. and slowlyunravel. tuck your chin into your chest. roll it up. and again, we have the option of cominginto a little barton springs pose here. oh yeah, baby. or sometimes, i like to releasefingertips to the mat, fingertips pointing forward, and just take a second here. don'tdrop the head here. draw the shoulder blades together. open up. just kind of resettinghere, creating space.
and then we can release back to center andtake it into child's pose. so i think it's important to let the blood flow in the oppositedirection again before we return to child's pose. and then from here, you can relax. maybemassage your third eye a little bit here. and if you begin to feel pressure in the neckhere, then that to me says you need to spend a little more time here, just kind of resetting,pressing the atlas, the back of the neck, into the hands. oh yeah. or here. find yourbliss. enjoy your practice. all right, my friends. so awesome work. thatwas a headstand, an inversion practice for you. this is the foundations of yoga. so again,if you're new to the practice, remember, nice and slow. return to this video again and again,and see how the practice unfolds. even if
you've been doing headstand for a while, it'snever too late to slow it down. and make sure that you're treating the body with 110% lovingkindness. all right? because that's what our yoga is all about, right? finding what feelsgood, practicing self-love, and building strength in the body. i do guarantee you that if you practice headstandwith this prep, you're going to build these babies up. like mine are so huge. sad. justkidding!. cancel. clear. positive thoughts. no toxic thoughts. but you will build armstrength, and you will not experience any pain or a fuzziness in the neck. this poseshould bring you vitality, a sense of excitement, confidence, joy, not pain or fear, or anyfuzziness after practice.
so check it out. keep exploring it. leavequestions, comments always below. we will do another version of headstand, maybe a littlemore intermediate version of this pose on another day. but for now, take it nice andslow. and enjoy how the pose unfolds. i love you guys. take it easy. namaste.
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