25/09/2023
|| adho mukha virasana ||
An active version of child’s pose, in which the sit bones anchor firmly to the heels, the arms drag the front of the torso & side of the waist for ward, lengthening the spine in equal measure. By pressurising the finger tips & palms, externally rotating the elbow crease & upper arm make it the perfect preparation for adho mukha svanasana || down ward facing dog.
Queuing this āsana ~
~ start with the big toes touching
~ spread the toes & balls of the feet
~ bring the knees apart, slightly wider than the hips
~ grab the front of the knee & lengthen the skin on the shin bone forward towards the knee
~ press the whole front of the leg, from the toenails to the knee down, as if to remove the space on the front of the shin bone
~ glue the sitting bones to the heels like a fulcrum
~ reach the arms from ward w the hands shoulder width distance or slightly wider
~ be on the finger tips w the fingers spread wide, pressing the finger tips down, lift the front of the body forward, from the p***s to the sternum
~ use the arms to take the sides of the waist forward, equally lengthening all four sides of the torso
~ keep the head up, looking forward to ensure the front body stays long
~ press the whole palm into the floor, ensuring pressure maintained in the finger tips, fingers slightly steepled away from the floor
~ roll the elbow crease up toward the ceiling, rotating the inner upper arm from in to out, feeling for the putter edge of the arm pit getting heavier toward the floor
~ maintaining the finger tips gripping the floor, dragging the front of the torso forward whilst lengthening the spine
~ maintaining width across the chest & collar bones
~ lastly, release the forehead toward the floor
Practice with us this week ~
TUES / NO CLASS
WED / 6am
SAT / 9am G & on rotation
