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All Aerial Breathing Cupping Cupping Therapy Knee Pain Meditation News Self Help Stretching Training Weight Loss Yoga

12/4/2019 0 Comments

What is Yoga Movement

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Yoga Movement

Everyone knows a thing or two about yoga & what it is(well sort of). One of the yoga derived movement from different asanas(posture) is the famous downward dog. A staple of any flow or cycle of yoga movement. It doesn't matter if you are beginning to want to try yoga or you're already practising it for a few month/ years, you will need to know what are the fundamental movement during a typical yoga session and the benefits to it. The movements below are named in bot sanskrit & english, & they are not in order nor are they in order of greater/ lesser importance. Know all you need to know about the benefits to which yoga movement you can practise more for your goals:

​Tadasana (Mountain Pose)

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How to do it correctly: 
  • You should feel balanced between your feet
  • Knees relaxed not locked 
  • Spine elongated standing erect
  • Shoulders relaxed
  • Palms in the same direction of the tip of your nose
  • To engage higher sensory awareness, simply close your eyes and breathe slowly

​Urdhva Hastasana (Upward Salute)

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How to do it correctly: 
  • Feet balanced between your feet 
  • Lift arm up towards the sky, either to wards the side or front
  • Either raise the arms & touch the palms together or face the palms towards each other in a straight line with your legs
  • Don't shrug your shoulders while in overhead position

Uttanasana (Standing Forward Bend)

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How to do it correctly: 
  • ​Slowly shift your bum back & curl down to bring your forehead towards the toes 
  • Slide your fingers on your thighs, shins, & if you can, reach towards your toes. If you are tight, stop where comfortable & keep your fingers on your thighs or shin. 
  • Keep thinking or visualising your forehead towards the back of you, or think about touching your nose towards your lower body(wherever you are able to stretch)

​Ardha Uttanasana (Half Standing Forward Bend)

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How to do it correctly: 
  • ​Slowly bring your head up
  • Slide your palms or fingers upwards towards your thighs
  • Knees slightly unlocked
  • Ensure that you can feel your hamstrings tension
  • Shift your weight slightly more towards your toes(try lift up your toes, if you can, shift till you can't lift the toes up) 
  • Weight on your feet should be evenly distributed 
  • The whole erector muscles of your back should work by now

High Lunge

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How to do it correctly: 
  • ​Front feet flat 
  • Pelvic & shoulders facing the same direction of your toes(forward) 
  • Lift arms up & point the fingers towards the sky(either touch or hold it in a vertical line)
  • Don't shrug your shoulders
  • Back heels lifted off the floor 
  • Back toes pointed to the same direction of your front toes(forward) 
  • Bend your front knees & bring the thigh bone parallel to the floor(ideal range)

​Adho Mukha Svanasana (Downward-Facing Dog Pose)

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How to do it correctly: 
  • ​Palms flat
  • Fingers spread out slightly 
  • Feet shoulder width apart
  • Point your toes either forward or slightly inwards
  • Eye looking at your toes 
  • Don't shrug your shoulders 
  • Bring your bum high towards the sky
  • Walk your feet towards your palms & keep the heels flat on the floor 
  • Bring the chest or sternum towards the floor

​Plank Pose

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How to do it correctly: 
  • ​Push up position 
  • Palms slightly spread out 
  • Push your sternum away from the floor 
  • Pelvic slight neutral 
  • Squeeze your glutes 
  • Feet closer to make it harder, wider to make it easier
  • Keep your eyes looking in between your thumbs 
  • Don't lock your elbows, slightly bend it

Chaturanga Dandasana (Four-Limbed Staff Pose)

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How to do it correctly: 
  • ​Slowly lower down from plank pose 
  • Keep elbows close to your side of the ribcage 
  • Shoulder blades move together towards the spine in the lowered position 
  • Either look straight up or look down at the floor

​Urdhva Mukha Svanasana (Upward-Facing Dog Pose)

Picture
How to do it correctly: 
  • ​Palms flat
  • Fingers slightly spread out
  • Palms shoulder width or slightly wider if too hard
  • Finger pointed outwards slightly to take the tension off the shoulders 
  • Allow your spine to elongate with the breath
  • Eyes looking straight 
  • Lift the hips slightly off the floor to engage the lengthening process of the spine
  • Top of the foot flat on the floor 
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