Correct way to go from dandasana (plank) to chaturanga dandasana (low push up) to Adho Mukha Svanasana (downward dog)

This is a very common yoga sequence and repeated frequently in the session that I do. I mentioned in my earlier post that I haven't noticed as much strength and toning on my abs. So, as I wondered why, I came across a video by Duncan Peak.

Duncan Peak is the founder of Power Living Australia and although I've not attended any of their classes (I hear they are tough!) this guy inspires me with his views on yogic living, the discipline he seems to apply to himself, his flexibility and his strength (note: fantastic body).

It's always good to check out yourself in the mirror at times to see if your alignment is right. I try to make sure I get a spot right next to a mirror so I can ensure my postures are correct (and part vanity).
As I studied Duncan's moves in this video, I realised I don't push my shoulders back enough and my elbows start to splay out a little when I'm moving from dandasana (plank) to chaturanga dandasana (low push up). At times I also start sagging the hips when I'm tired because I don't have the strength. This is easily fixed though by doing a variation with your knees on the mat.

Also, from Chaturanga dandasana (low push up) to Urdhva Mukha Svanasana (upward facing dog), I tend to hold tension on my shoulders and forget to push them back away from the neck. This could be the reason why I feel tight there after a yoga session.

Must remember to pull the shoulders back and tighten the stomach muscles to protect the lower back! Not to mention tight abs!

Duncan Peak's plank to upward dog

This has nothing to do with yoga but...

My thoughts and prayers go out to those in Libya and Christchurch...

Supta Baddha Konasana (Goddess pose)

For those who were frightened at the hip opening poses, here is an easy one that we regularly do in class. It helps to open the groin and is not as uncomfortable as the others poses.

You lie down on your back, bend your knees out and put the soles of your feet together. As easy as that! Stay there for a few minutes and let your thoughts wander if you so wish! I usually think about all sorts of useless crap when I'm in this pose because it's quite easy and doesn't require too much concentration.

Does this pose release any emotions as mentioned in the previous posts? Nope! No emotional release but feels a hell of a lot more flexible.

Supta Baddha Konasana (Goddess pose)

yoga poses for headache

Consumption of alcohol is a regular part of my social life. I don't often overdo it but sometimes, I go with the flow and discover that I've had more than I should have. Of course there is no point in realising this a little too late.

But recently, I found myself wanting to do some type of inversion poses when I have a hangover (Inversion poses are where your head is at the bottom: handstand, headstand, plow pose etc). Before regular yoga, I never thought about doing an inversion during a hangover so I can only put it down to an instinct.

There are many types of inversions and you can find the images here: http://www.yogajournal.com/poses/finder/browse_categories/inversions

With a gurgling stomach and the thought of spewing, the last thing I wanted to do was be upside down! So, I did my own variation of lying on the bed(on my back) with my head hanging from the edge of the bed. I stayed like that for a few minutes until I thought I felt better. But a few hours later the headache came back again and so I repeated my variation of the inversion.

Did it cure my hangover? No! This is a case of prevention is better than cure!

But I did come across a site about poses for headache: http://how2doyoga.com/?p=57

Be careful with Halasana (plow pose) not to strain the neck. The shoulders should support the weight of the body so the neck is relaxed. Anyone who masters this, please let me know how!

Protecting the knees during Mandukasana (frog pose)

A few people commented about their knees during the frog pose. No doubt, this exercise is hard for most people because their hips aren't flexible so a lot of aspiring yogis actually put strain on their knees.

A good tip is to fold the yoga mat three times (lengthwise) and place the folded mat below your knees. This should help cushion the knees a little bit. And no, it doesn't mean the pose is any easier!

Keep frogging, yogis!

Emotions released whilst posing the frog

We did a very challenging pose the other day called the Frog pose (Mandukasana).

You may recall, I spoke about people holding emotions in their hips and hence the stiffness we all feel around there. Before we got started, the instructor warned us that we may become quite emotional after this pose. Being the impatient person that I am, I ignored his comment and went about doing this pose.

The youtube link here shows how you can perform this pose:
http://www.youtube.com/watch?v=GTPYjQSJlAQ

For those who aren't yogis, don't expect to go past 2:00 on this video. There are a lot of tightness and hence you should hold the position at where you feel most comfortable.

We held this position for what felt like a good few minutes and it was hard to get out of the pose too, so get out of it slowly, one leg at a time.

All I could think of as I got out of it was "God, that hurt!" but to my surprise a couple of ladies were sniffling! And no, it was not because it was painful but perhaps they released some of their pent-up emotions. Or not......