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BLUEBERRY YOGA and PILATES

SPECIALIZE IN STUDIO CLASSES;CORPORATE AND PRIVATE

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Inspiration

Posted on 19 January, 2020 at 15:24 Comments comments (3)
Adho Mukha Svanasana. When we practice vinyasa this Asana can be very resting. However when practicing an Iyengar form of Hatha this Asana takes on new life. The Health Benefits of Adho Mukha Svanasana (Downward Facing Dog Pose)
Posted by: Cnyha on Oct 27, 2010 in news
CNY Healing Arts Center invites you to enjoy the benefits of one of the most popular yoga poses, Adho Mukha Svanasana or downward facing dog pose. You’ve probably observed your dog doing this pose several time...s a day. It so happens that our canine friends have been on to something for some time and downward facing dog pose can benefit dogs and humans alike. Getting Into Downward Facing Dog Pose:
Start on all fours with your knees directly underneath your hip and your hands directly underneath your shoulders. The palms are firmly grounded onto the mat and your fingers are spread. Pull your stomach in and melt your chest towards the floor. Tuck your toes underneath you. Lift your knees away from the floor, lengthen your spine backwards and shoot your tailbone up towards the sky as you straighten out your legs. Push the top of your thighs back and stretch your heels towards the floor. Form the shoulder blades onto the back, release the neck and extend your heart towards your thighs. Hold the pose for 5 inhales and exhales and then rest in child’s pose with your knees on the floor, your forehead on the floor in front of your knees and your hands beside you on the floor. Health Benefits of Downward Facing Dog Pose: Inverted poses are extremely important because they reverse the action of gravity on the body and get the blood and lymph flowing in opposite directions.
On an emotional level downward facing dog helps turn everything on its head and helps us see things from a different angle.
It helps boost self-confidence.
Because of the increased blood flow to the top of the body, shoulder stand can help improve brain function and cognition and reduce anxiety and depression.
Takes pressure off the heart, which has to work less to get blood flowing to the brain.
Strengthens and tones the arms and legs
Because of the weight bearing nature of the posture on the arms and legs it helps strengthen the bones and prevent osteoporosis.
Lengthens and straightens the spine, helping to relieve pain in the upper, middle and lower back.
The body gets a 360-degree stretch in just one pose. FREEDOM

Phalakasana

Posted on 28 January, 2015 at 17:21 Comments comments (0)
Phalakasana (High Plank)

Phalakasana is a wonderful transition from Uttanasana or Adho Mukha Svanasana. It is called the top of a high push up because when done in a flow or Vinyasa class the student would want to be on top of their toes. and shoulder blades hugged unto the back of their hearts.  In a Hatha class the top of the toes cues are omitted because students want to feel more grounded and may actucally arrive at this Asana from their knees. I will suggest a transition from Adho Mukha Svanasana:....INHALE DEEPLY Grip your mat with ferocity, come on the very top of your toes, take yous sitz bones back and up.. get very long in the side bodies and even longer in the spine, as you EXHALE make the transition full of power, stay high, allow the hips to fall slightly and the chest comes through your arms, bring your head up slightly as the final touch...FEEL AS THOUGH THE TRANSITION IS A POWERFUL RIPPLE WITHOUT ACTUALLY BENDING THE SPINE...BREATH... Return to Adho Mukha Svanasa (Downward Facing Dog) or Balasana (Childs Pose) Do this transition about five to six time and experience the power of this Asana..

Uttanasana

Posted on 5 January, 2013 at 17:54 Comments comments (0)
Uttanasana ( Forward Fold). In downward facing dog you worked on keeping your spine long feeling the lower back open and experienced the connection between your upper and lower body as you take your gaze to your upper thigh in the pose. Now walk your hands back to your feet. Keep a slight bend in your knees in the begining and feel! experience the shift or sliding of your muscles in your upper back, lower back, hamstrings and quads. Keep your fngertips pressed firmly into your mat. Keep your hips above your ankles, stay firm and connected.To experience a deeper Uttanasa, straighten your knees, lift your knee caps without locking them. If your fingertips can no longer reach your mat take your hands to your shins. FEEL UTTANASANA!! Keep your neck long, gaze bewtween your shins, lift your toes to stabiilize your ankles: Use these finer cues to access parts of the Asana which best benefit your body. Breathe

Adho Mukha Svanasana

Posted on 4 January, 2013 at 16:46 Comments comments (0)
Adho Mukha Svanasana, or downward facing dog. everyone knows this asana, but how many of us do it correctly and what do we actually feel in downward facing dog.
Try begining first on all fours, do a couple of cat stretches, ihale to untuck exhale to pull your navel to your spine and tuck.
Place you hands one palm length ahead and press firmly ino your finger pads. Push you sit bones back and up and come into the position.
Experiment with your knees slightly bent , press into your finger pads and feel!!
Now straighten your Knees and bring your heels as close to the floor as you can, all the way down is better. Stay long through your back feel!!
BREATHE: ADHO MUKHA SVANASANA
 

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