【○隻字片羽○雪泥鴻爪○】

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既然有緣到此一訪，
何妨放鬆一下妳(你)的心緒，
歇一歇妳(你)的腳步，

讓我陪妳(你)喝一杯香醇的咖啡吧！

這裡是一個完全開放的交心空間，
躺在綠意漾然的草原上，望著晴空的藍天，
白雲和微風嬉鬧著，無拘無束的赤著腳，
可以輕輕鬆鬆的道出心中情。

天馬行空的釋放著胸懷，緊緊擁抱著彼此的情緒。
共同分享著彼此悲歡離合的酸甜苦辣。
互相激勵，互相撫慰，互相提攜，
一齊向前邁進。

也因為有妳(你)的來訪，我們認識了。
請讓我能擁有機會回拜於妳(你)空間的機會。
謝謝妳(你)！

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2018年5月26日星期六

Challenge Pose: Urdhva Mukha Svanasana

https://www.yogajournal.com/poses/challenge-pose-urdhva-mukha-svanasana

Challenge Pose: Urdhva Mukha Svanasana

Experience a surge of energy as you move step by step into Urdhva Mukha Svanasana, or Upward-Facing Dog.

ALISON WEST

APR 24, 2018

PREVIOUS STEP IN YOGAPEDIA 3 Ways to Prep for Urdhva Mukha Svanasana
SEE ALL ENTRIES IN YOGAPEDIA

Urdhva Mukha Svanasana Urdhva = Upward · Mudha = Face · Vana = Dog · Asana = Pose
Upward-Facing Dog Pose

Benefits Energizes the front line of your body; lifts your spirits; strengthens your hands, wrists, arms, shoulders, upper back, abdominals, hip flexors, and quadriceps.

Begin in Adho Mukha Svanasana (Downward-Facing Dog Pose), which is a counterpose to Urdhva Mukha Svanasana. Keep the front of your body long and your chest lifted. Move the tops of your thighs back, firming the fronts of your legs. Avoid gripping the front of your ribs (pulling them toward one another and toward your pelvis) which will flex your spine. Keep your head in line with your spine. See also Turn Your Practice Upside Down: A Yogi’s Guide to Inversions

Move forward into Plank Pose by reaching through the crown of your head without rounding your back or moving through a wave. Instead, maintain a line from the crown of your head to your sitting bones, as though a thread is pulling you forward while your heels resist back. Keep your legs firm and straight.See also DIY Plank Challenge: How Long Can You Hold It?

Reaching farther forward through the crown of your head, begin to draw your chest forward through your arms. Roll your shoulders open and pull them down your back as you move the sides of your waist forward. Imagine that you’re drawing a ping-pong ball deep into your lower abdomen from just above your pubic bone, which will help support your lumbar spine. Stretch back through your toes as though pushing the floor away from you. This is a good place to stop if your back has reached its end range of motion, which may present as a pinching sensation in your lower back or a hyperextension of your wrists. Put your knees down if you need to take stress off your back.See also Baptiste Yoga: 10 Poses for Strong Abs

Roll over your toes while your hips are low (or put your knees down, point your toes, and then straighten your knees again). Press your outer ankles in to avoid sickling your feet. Move your chest forward as though it were lifted by a wind at your back—with your legs tethering your upper body like the string of a mighty kite. Press down through your hands while lifting the front of your chest, being careful not to press so much that you start to round your upper back, nor so little that you sag between your shoulders. Take the bottom of your shoulder blades straight down as in Dandasana, pressing your hands away from one other against the resistance of the mat. These actions will help you open and lift your chest with ease. Try focusing on pressing your index fingers and thumbs down to help lift the front of your chest.Keep your head level and your gaze straight ahead, until you know how to look up without collapsing your shoulders and lower back. Eventually, you can lift your face to the sky, creating a full stretch of your front body from your toes to your chin. Meanwhile, this is a safe and elegant way to enjoy the pose. Stay here for 5–20 slow breaths. To come out, reverse this sequence, rolling over your toes while your hips are low (or putting your knees down and flexing your feet). Release your back in a long Adho Mukha Svanasana. See also Do This, Not That: Upward-Facing Dog (Urdhva Mukha Svanasana)

For a longer exploration of this pose with less effort but many of the same benefits, practice it with your lower thighs on a bolster (to support your hips) and your hands on blocks (to lessen the backbend)—you may need more height for the blocks if you’re using a larger bolster. Start by kneeling behind the bolster, placing your palms on the blocks. Move into Plank Pose, and reach your chest forward between your arms. Rest your legs on the bolster, either rolling over your toes or turning your feet over (once your legs are resting). Externally rotate your shoulders while internally rotating your lower arms. Explore pressing your hands away from each other as you take the bottom tips of your shoulders straight down (as in Dandasana) to broaden and lift your chest.See also #YJ40: 10 Poses Younger Than Yoga Journal

Step 1

Begin in Adho Mukha Svanasana (Downward-Facing Dog Pose), which is a counterpose to Urdhva Mukha Svanasana. Keep the front of your body long and your chest lifted. Move the tops of your thighs back, firming the fronts of your legs. Avoid gripping the front of your ribs (pulling them toward one another and toward your pelvis) which will flex your spine. Keep your head in line with your spine.

See also Turn Your Practice Upside Down: A Yogi’s Guide to Inversions

Chris Fanning

See also Challenge Pose: Hanumanasana

Stay Safe

Urdhva Mukha Svanasana can strain your lower back due to tightness or lack of support from the front of your body. If you feel any strain in your back, modify the pose with props—or by bending your knees to decrease the backbend. Another helpful modification is to rest with your legs down and your forearms on a small bolster so the backbend is gentler. This way, you can still experience the actions of your legs, lower abdomen, upper back, and shoulders, but with less effort and range of motion.

See also Poses for Your Pelvis

About Our ProAlison West is the director of Yoga Union and the Yoga Union Backcare & Scoliosis Center in New York City where she leads yoga teacher trainings, a Backcare and Scoliosis Certification Program, and a Slings and Ropes Certification Program. She also holds a PhD in art history from New York University. Transitioning from sculpture to the human form has led her to 35 years of practice and teaching. Learn more at yogaunion.com.

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【○隻字片羽○雪泥鴻爪○】

2018年5月26日星期六