YogaJournalSingapore-February092018

26

february / march 2018

yogajournal.com.sg

Lengthen the hamstrings, hone

midline awareness, and cultivate

balance with theseprep posesfor

Adho Mukha Vrksasana.

Find your edge and shift your weight

into your hands as you movestep by

stepinto Adho Mukha Vrksasana.

ADHO MUKHA SVANASANA Downward-Facing Dog Pose

BENEFITSStrengthens your upper body; lengthens your hamstring and

calf muscles; fosters introspection and calm

INSTRUCTIONSStart in Tabletop. Place your palms shoulder-width apart,

with your pointer fingers parallel. Ground evenly through all four corners

of your palms. Externally rotate your upper-arm bones and internally

rotate your forearms. On an exhalation, tuck your toes, lift your knees,

and straighten your legs. Your feet should be sitting-bones-width apart.

Lift your quadriceps and press your thighbones away from your chest

and arms. Reach your sitting bones up and your heels down, stretching

the backs of your legs. As you press your palms down into the floor,

reach your pelvis in the opposite direction and lengthen through your

side waist. Avoid rounding your upper back. Smooth out your front

ribs. Contract the middle and lower trapezius muscles, between and

below your shoulder blades, so that you can soften the upper trapezius

muscles along your neck. Stay here for 10 breaths before exhaling back

to Tabletop.

INSTRUCTIONS

1 Start in Adho Mukha Svanasana. Bring your feet together at the midline;

spread your palms and press them into the floor. Stretch through the sides

of your waist and fortify your legs. Start to lift your heels, shifting some of

your weight into the balls of your feet.

YOGAPEDIA

rti ll

Adho Mukha Vrksasana

BENEFITS

Energizes, builds confidence, hones attention and focus, and

shifts perspective; strengthens your upper body; reverses the

effects of gravity (compression and shortening) on your spine

Adho = Downward · Mukha = Face · Vrksa = Tree · Asana = pose

Handstand