There we are today for three new positions: Dog Face Down, Dog Looking Up and Camel. And now, play on!
We remind you that it is strongly recommended to practice Yoga under a teacher supervision.
Dog Face Down: ADHO MUKHA SVANASANA
What is it good for?
Dog Face Down position can help relieve stress, moderate depression, menopause symptoms and menstrual problems.
This posture also helps preventing osteoporosis. Known for its improving effect on digestion, the Dog Face Down position can also have a therapeutic effect on hypertension, sciatic, sinusitis, asthma and flat feet.
Practiced on a regular basis, a yogi can balance his or her neurons and hormones secretion, which allows to balance glucose but also to regulate one's sleeping.
Warning: This position has to be avoided for women close to deliver and persons who suffers from carpal tunnel syndrome. It is also not recommended for people suffering from dislocated shoulders or frequent headaches.
Go down all-fours; put both hands flat on the soil, aligned with your shoulders and with your fingers spread.
Spread your feet shoulders-width apart and aligned with your hands.
Then, slowly, place yourself on tiptoes and on the same rhythm; push your pelvis to the top while stretching your arms and legs.
You got it? Great, now adopt and keep a calm and deep breathing and hold the position (30 to 40 seconds should be enough for beginners).
You master the position!
Dog Looking Up: URDHVA MUKHA SVANASANA
What is it good for?
This position is recommended for people suffering from dorsal pains.
Dog Looking Up position enhances the ribcage development by increasing breath degree. It also helps rectifying ovarian functions, has beneficial effect on prostate and stimulates digestives organs.
Practicing the Dog Looking Up position, wrists and shoulders are also reinforced.
Warning: This position isn't recommended for persons who suffer from lumbar pain, sciatic, slipped discs and lumbagos. It is also not recommended for people suffering from retinal lesions and glaucoma, as well as pregnant women.
Do not make confusion with the Cobra position seen in the last article. In this position, you raise almost all your body off the ground and your weight drops over your arms and tiptoes.
Laid down on the floor, point your toes up so as your forefoot is looking up; your hand must be aligned to your shoulders.
Take a deep breath and stretch your arms leaning on your hands; raise your hips off the floor by moving them slowly towards your hands.
At this time, your feet and knees are still on the floor. Hold your breath and take a slight look up; then raise your hips slowly until your feet and legs got off the ground, leaning only on your hands and toes.
Focus on your breath by inspiring deeply and let the exhalation be spontaneous... and you're done!
What is it good for?
If you got a back stiff or an arched back, this position will help you invigorate your vertebral column. People suffering from constipation will feel relieved practicing this position.
The Camel position is good for softening the throat and the thyroid. It also increases neck and spine flexibility and eases back pains, as well as strengthening the abdominal muscles and shaping the waist.
What's more, this position allows you to release all emotional tensions in your body.
Warning: if you suffer from pain in the lower back, take it easy with this position because it will cause you more pain; take care of your body!
Kneel with a cushion if you got delicate knees or pains. Your feet must be in the aligned with your knees, toes elongated or, for beginners, toes returned.
While taking a deep exhalation, lean one hand after each other on your heels (everyone has his or her own pace).
In the same exhalation, let your head slowly lean back, as low as possible while taking care to keep your pelvis forward.
The goal here is to maintain this position as long as possible and keep control of your breathing. Yogis will usually keep this position from 3 to 10 minutes, depending on how they are trained.
To quit the position, and it's not always that easy, take a breath. Slowly go back to your first position, primarily with one side, still leaning on one heel, and then totally.
Lay down a few minutes and enjoy the benefits of the position you just mastered!
Don't forget your appointment, each week, to discover new positions!