How to do Yoga - Downward Facing Dog?

Transcript

welcome back to our Kia cover the Lisa this is ELISA this is the video about how to do downward-facing dog first I apologize to my subscriber cherry it took me a bit time to do this video since I checked out my own yoga notice please watch to the end there is upon us the name comes from the post a similarity to the way a dull stretches the body will get it up if you also have a fluffy friend you must have seen it the original name of downward-facing dog aids at who comes one asana and who is downward kneecap is the face shoe Anna a stop talk asana is post downward-facing dog can help to energize the body stretch the shoulders back hamstrings calves arms and hands strengthens the arms and the legs improves the digestion relieves the headache back pain and the fatigue comes the bring and relieve stress downward-facing dog is a restorative pose or experience to practitioners but it can be hard work for beginners but the post can be varied in different poses as long as we practice so frequently in the proper way we'll go get beer now I've the left to share four tips of how to prepare for the downward facing dog one thing to remember yoga pose is 99% practice class 1% theory number one extender fingers arms and the relax the shoulders element 15 targets the whole body stretch even the small parts of the body are very important so first we separate the fingers stretch the skin in between each fingers feel Hector the frogs hands then relax the shoulders shoulder place squeeze to you know when hand goes up the other hand then try to extend your arms feel like we are the monkeys climb to the mountain to stretch even more inhale exhale imagine your fingertips are touching the ceiling extend your spine inhale as hell now we have the tendency to have the shoulders close to the eaters it is sad let your shoulders become your ear rails so even he'll stretch even more exhale to relax the shoulders inhale extend the spine your fingers arms eyes help we'll do a few more times inhale shoulders up exhale shoulders down inhale up as how come that's the time inhale shoulders move up exhale shoulders down remember to elect your palms to face forward as hell there is everything there nice for shoulders number two open the chest we need a yoga pillow to help if you don't have to do a pillow you can also use the normal cushion or roll a blanket we put the yoga pillow in the center of the yoga mat then resist to the short end of the mat try to let your fill them close to the pillow then you can keep your life span or straighten the legs we can try to keep the legs and first then hands on the mat let your spine rest on the yoga pillow open the chest here remember to rotate your tailbone to the heels do not let your tailbone point it to another pillow then you can relax your arms comes facing up let your chest open you can also raise your arms over the head hold it a yoga pillow or hold your fingers now I try to straighten the lights also extend the life muscles you know you can change your arms position anywhere you'll feel comfortable you can also open them to the set inhale exhale shoulder blades squeeze to the center at your heart after you have a practice to follow well we can also try to use the yoga blocks this is the way and practicing to open my chance to currently so first of a place the yoga blocks like the TV this one is in between the shoulder place and then this one is beneath the Hat I also would like to stretch my legs during opener fathers first I close my knees total state of mind sitting bones in between and heels let the ankles beside her hips and here we can also try to rotate the calf muscles outward to give more space for the knees if you guys are not ready for this post straighten your legs lie down and we know God loves turtle kita means close to each other then fact your shoulder place floating place yourself on the yoga block we may need to adjust the distance a few times here and make myself stable then just the breath here the arms can be anywhere if you feel that your chest muscles are stretched we'll bring it together inhale arms go you up just let your shoulders open and the relaxed exhale if you enjoyed this post you can also close your eyes go to your elbows let the gravity help you to open the chest inhale exhale rotate the tailbone was to the means you now open the chest or more just relax after finishes slowly release their hands hands back to the mat then slowly push yourself up after you have done this then close your toast separate the knees relax the lines move that has for rest your chest towards to the yoga mat to relax the lower leg and I here we're extending the fingers and arms in the morning inhale number three strengthen the core muscles we know you know downward-facing dog no matter if you alikes a street or your legs to upend it we need to lift the sitting bones towards to the city contract the binding muscles and the rotator the tailbone and it's hard to spend this feeling to let your back straight we need to contract the belly muscles to extend the lower back the has pushed the energy go through the arms to the back and core muscles help you too late to the city bones towards the city so we can use to yoga blocks here this women a little bit challenging forgive or twine kneeling on the yoga mat plays tune yoga blocks inside your legs we try to use the hands to push the yoga blocks and the lid your body which are again inhale can try the core of muscles try to lick the newer homebody up as hell chop down try to use the core muscles to lift the body up not only the hands to push which are again inhale if this way is a bit challenging for you we can also sit a yoga mat here still we need to use the core muscles to lift up inhale exhale inhale and then we can come to the yoga mat from the plank pose first let me show this about the wrists and you're pouting in a Sigma then contract the core muscles inhale extend the spine exhale try to you don't have to let your legs straight you can also just land of the needs here we are also flex for the shoulders inhale inhale as health that's your core muscles involved in this movement number four in the downward facing dog we need to lift up all the time muscles to the carpet and they rotate the thigh muscles even if it's a very challenging movement for the routing and beginning with don't know which muscle they need to use and how to lift it how to rotate it so when I was practicing my own teacher give me the yoga block to put it in between the lights we're also tried in this way so I need to squeeze to the multiplicand the try to align move up to the pelvis do not let the yoga block drop down then I will show respect to rotate the yoga block first contract the core muscles rotated the tailbone was to the floor then 20 use the inner thigh muscles move we gotta block backwards inhale back the very important thing here is rotated the tailbone was to the floor do not give pressure to the lower back this is the one tip for the beginners to do the downward facing dog very common thing is sweet not Street in the back here and that our shoulders are logged in this way to do the downward facing dog is coming home for the shoulders the back so the result of this pose will not come and we don't feel comfortable at all to let the shoulders rotate back and down but also need to rotate our arms outward and here we can use them not about or you can use the towel or a rope to adjust the distance exactly like your shoulders then put your arms here we have this joke about so we have this resistant feeling that we need to that the dog about stretch part here then we come to the top everything down start from the arms going forward sitting bones other heels then later dog sitting bones cause algal mat purchase extend all your fingers stretch the skin between the fingers and your fingers push back check the wrinkles here on your wrist if you have too much bring those in to push even more relax the shoulders the shoulders blades squeeze to the center then try to push up contract the core muscles then don't take your arms out of word try to push they talked about meant the shoulders down at the beginning when he just estate he'll our back is straight and then relax your hand under the knees a little boom we can also place the yoga block in between the legs and Prentiss the whole body first we sit down then lifted the sitting bones toes under mat hands push shoulders locked back straight open the chest inhale contract the core muscle sitting bones going up don't take the arms outward right here in I'm not in a hurry to let your heels drop on the mat the backside of the last stretch takes time in case we learn wrong to harm your body we do that in a bad way and get the effective result enjoy the process the result will come and help my little tips are useful for you in downward-facing dog practicing now it's the time for bunnies and it's my yoga picture from 10 years ago you 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