Judul : Yoga Without Downward Dog
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Yoga Without Downward Dog
hey, blue. what you got there? what you bringingus? this is perfect for the yoga show. it says love.hello everyone. welcome to yoga with adriene. i'm adriene, and this isblue. today we're going to learn the famous downward-facing dog. it has aton of benefits, and you will encounter it in a public class. in general,it's just great to spend some time with this
Yoga Without Downward Dog, posture. hop on the mat andlet's learn downward-facing dog. we're going to begin on all fours; surprise:wrists underneath the shoulders, knees directly underneath the hips.if you have a moment, maybe a nice little warm-up of cat-cow would begood here. there's a video for
that, and you can click in the box somewherearound this area and watch how to do cat-cow. i've taken a couple cat-cowsto warm up but just for the spine. i'm actually going to prep my downwarddog with puppy posture. get it? puppy grows into a dog. too many countlesshours doing kids' yoga with children. for puppy posture, i'm going to actually dropmy elbows where my wrists are. just in terms of alignment, that's agood little marker. i'm, of course, going to be mindful of my palms, maybeplaying a little piano, going all 10 fingerprints rooting; just sendingawareness from fingertips
to toes, even as i prep. then from here, i'mgoing to create a long neck, and then keeping my elbows and all 10 fingerprintswhere they are, i'm just going to simply walk my knees back, lettingthe spine fall in line and the heart release towards the earth. foreheadkisses the mat. my hips are still stacked above my knees, but i'm definitelyletting my pelvis rock up towards the sky. prepping for downward dogin anahatasana, heart-to-earth pose. i can take a couple breaths, just lettingmy heart sink to the ground. sometimes it's nice if you have tight shoulder,which i feel like these
days we all have tight shoulders. facebook.just letting the shoulders relax away from the ears and taking some nice,solid, smooth, deep breaths. after a little time in this puppy posture,then we'll begin to shift gears, growing into downward dog. i'll inhale, keepingmy shoulders drawing away from the ears, look up gently, drawing a nicesweet line with my nose, paying attention to the transition, preppingmy posture with grace and with control. i'm going to slowly walk my kneesforward just a little bit, curling my toes under. in my public classes,i do not waste this moment. there's this playful excitement, so ratherthan just blasting into downward
dog, i'm just taking the time to enjoy howi get into it. then one by one, i'll lift an elbow, an elbow, a knee, a knee.i'm engaging my core, and then as if someone's pulling me up from mytail, i'm going to take that same action that i did in puppy posture andgrow it into downward-facing dog, adho mukha; pedaling the feet. couple of action points, here we go: spreadingthe palms nice and wide, especially the area between my index fingerand thumb. if you have weak wrists or if you're feeling a little bit offussiness in the wrists, press into that area between the index finger andthumb. everyone, at first this
will be difficult for you, but hasta bandha,hand-to-earth; we have to press through all areas of the palm equally.i'm going to grow that integrity all the way up to my shoulders.i'm going to allow my shoulders to rotate away from the ears, and then gentlyrelax the head and neck, melting my heart towards my toes. i did notfall in love with yoga until i fell in love with this posture. believe me;that took a little while. it took a little practice. my main loving tip for you is keep movingin this posture. if you're holding like this, cursing my name, makinga voodoo doll of yoga with
adriene right now; there's no point. we wantto pedal the feet. we want to keep moving. keep the mind at ease. full withbreath as i explore through this posture. if you're holding static, you'reprobably going to give up and you're probably never going to watch avideo again. you're probably never going to practice yoga again. we haveto find ways to fall in love with the poses to find what feels good. mytip for that is movement with your breath, pedaling the feet. if the heelsdon't touch the earth, who cares? bend the knees generously. get thatbelly melting towards your thighs, opening the shoulders. shoulders havethat sweet external rotation.
the tops of the thighs have the opposite rotation;they're spiraling in and out towards the wall, or in my case, the doorbehind me. sometimes it's nice to turn the two big toesin just to feel that spiral, and then pedaling it back out, feet parallel.long side body, heart melting to the earth, relaxed in the head and neck,tops of the shoulders drawing away from the ears, pressing into all areasof the palm. in time, the heels with grow down towards the earth. sometimeswe take our toes to our heels; just drawing them down, melting the heart,one at a time. to come out of the pose, i inhale in and exhale;often will shift. a little
foreshadowing into another posture, or juston an exhale, melting gently back to all fours, walking the palms underneaththe wrists, just finding a natural tabletop position. then if you'rea beginner, maybe bringing the two big toes together, widening the knees,and melting it back into extended child's pose, which we also havea video for. click for that somewhere over here. then melting with a breath. downward-facing dog; it's actually . . . you'renot going to believe this, a resting posture. when i tell my studentsthat in public class, usually there's a big belly laugh. my main tip isfinding what feels good in
downward-facing dog because it's such a famouspose. i don't know if i've been to a hatha yoga class yet where we don'tpractice downward dog. find what feels good. keep moving. don't be staticand still. save that exquisite stillness for shavasana. that was the famous downward-facing dog. ifyou're a beginner, this is a great posture to go in with an open mind,open heart. just focus on finding what feels good rather than being stuck indoing the posture perfectly. that goes for all of us; beginners and experiencedyogis. please visit yogawithadriene.com to read moreabout this posture. i'm going
to talk about weight distribution a littlemore in detail in the blog. please check out the blog and give the posea try. let me know how it goes. thank you and namaste.
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