TO MY ENGLISH FOLLOWERS Some of you asked me to make an english post describing an easy transition yoga vinyasa pose. So, here it is! Chaturanga Dandasana + Urdhva Mukha Svanasana.
CHATURANGA DANDASANA (four limbs staff posture) Exhale, bend your elbows, drawing them close into the sides of your body, and lower yourself towards the floor. Keep your spine long and your body straight and parallel to the floor. Braden your shoulders, engage uddiyana bandha and hover 5cm/2in off the floor. Keep your toes active, pressing into the floor as they are tucked under, spread your palms open and down. Look towards your nose, dristi: nasagrai.
Moderation: Try bending your knees and lowering your chest in between your hands, keeping the hips lifted.
URDHVA MUKHA SVANASA (upward facing dog posture) Inhale, pushing with your toes so that they are stretch long, lift your chest and face skywards, arching up evenly through your spine. Gently roll your inner arms forwards and in towards the sides of your waist, without locking the elbows. Draw your shoulders back and stretch your legs long. Press the front of your feet and your palms down into the floor, so that the shins, knees, and thighs do not touch the floor,
Moderation: Allow your knee to rest on the floor until you gradually build up the strength to work the full pose.
Photo: Alberto Palladino