Lifestyle

Yogi Chicks: How to down dog?

Written by Cvety

gbΒ Hi Guys,
today we will introduce you to the most basic asana in yoga – Downward Facing or Adho Mukka Svanasana. This posture is part of the Sun Salutation or Suryia Namaskar series and we use it in our Ashtanga Vinyasa practice as we flow through each asana to another.
At first sight it seems like a pretty simple pose, but the truth is, that 90% of people don’t realize the little mistakes, that they make, which sabotage both their posture and flexibility.

bgΒ Π—Π΄Ρ€Π°Π²Π΅ΠΉΡ‚Π΅ приятСли,
ДнСс Ρ‰Π΅ Π²ΠΈ Π·Π°ΠΏΠΎΠ·Π½Π°Π΅ΠΌ с Π΅Π΄Π½Π° ΠΎΡ‚ Π½Π°ΠΉ-основнитС асани Π² ΠΉΠΎΠ³Π°Ρ‚Π°- Ρ‚Π°ΠΊΠ° Π½Π°Ρ€Π΅Ρ‡Π΅Π½ΠΎΡ‚ΠΎ β€žΠ“Π»Π΅Π΄Π°Ρ‰ΠΎ Π½Π°Π΄ΠΎΠ»Ρƒ кучС” ΠΈΠ»ΠΈ Адхо ΠœΡƒΠΊΡ…Π° Бванасана. Вя Π΅ част ΠΎΡ‚ Ρ†ΠΈΠΊΡŠΠ»Π° Бурия намаскар (ΡΠ»ΡŠΠ½Ρ‡Π΅Π² ΠΏΠΎΠ·Π΄Ρ€Π°Π²), Π° ΠΏΠΎ Π²Ρ€Π΅ΠΌΠ΅ Π½Π° ΠΏΡ€Π°ΠΊΡ‚ΠΈΠΊΠ° ΠΏΠΎ Ащанга ΠΉΠΎΠ³Π° сС изпълнява ΠΈ ΠΊΠ°Ρ‚ΠΎ част ΠΎΡ‚ β€žΠ²ΠΈΠ½ΡΡΠ°Ρ‚Π°β€ Π΄ΠΎΠΊΠ°Ρ‚ΠΎ сС ΠΏΡ€Π΅ΠΌΠΈΠ½Π°Π²Π° ΠΎΡ‚ Π΅Π΄Π½Π° асана Π² слСдващата.
На ΠΏΡ€ΡŠΠ² ΠΏΠΎΠ³Π»Π΅Π΄ ΠΈΠ·Π³Π»Π΅ΠΆΠ΄Π° доста Π΅Π»Π΅ΠΌΠ΅Π½Ρ‚Π°Ρ€Π½Π°, Π½ΠΎ истината Π΅, Ρ‡Π΅ голяма част ΠΎΡ‚ Ρ…ΠΎΡ€Π°Ρ‚Π° Π½Π΅ ΠΎΡΡŠΠ·Π½Π°Π²Π°Ρ‚, Ρ‡Π΅ Π³Ρ€Π΅ΡˆΠΊΠΈΡ‚Π΅, ΠΊΠΎΠΈΡ‚ΠΎ допускат Π² Ρ‚Π°Π·ΠΈ ΠΏΠΎΠ·Π° ΠΈΠΌ ΠΏΡ€Π΅Ρ‡Π°Ρ‚ Π΄Π° сС развият,ΠΊΠ°ΠΊΡ‚ΠΎ Π² ΠΏΠΎΠ·Π°Ρ‚Π°, Ρ‚Π°ΠΊΠ° ΠΈ Π² Π³ΡŠΠ²ΠΊΠ°Π²ΠΎΡΡ‚Ρ‚Π° си.

gb Steps, when coming into the asana:

1. We start at our hands and knees, the knees are directly below the sit bones, the hands below the shoulders. The fingers of the hands are spread wide apart, as the middle finger is pointing straight forward, and the thumbnails are pointed towards each other.

2. Slowly we lift the knee caps from the ground. After slowly straightening the feet, we try to put our whole step in the ground, if we can, and push our tailbone towards the sky.

3. We firmly push our heels toward the ground as we keep our tights flexed, our knee caps lifted, and this will automatically stretch our calves

4. We keep our belly firm and tight ,as we squeeze it towards the spine

5. The hands are straight and we push our palms firmly against the ground.

6. We pull our shoulders backwards and keep them wide apart, from one another, so we don’t squeeze out ears, and don’t cause tension in the neck area. Even the opposite we should try to create as much space,as we could.

bgΒ Π‘Ρ‚ΡŠΠΏΠΊΠΈ ΠΏΡ€ΠΈ Π²Π»ΠΈΠ·Π°Π½Π΅ Π² ΠΏΠΎΠ·Π°Ρ‚Π°:

1. ЗаставамС Π² колянна ΠΎΠΏΠΎΡ€Π°- Π½Π° ΠΊΠΎΠ»Π΅Π½Π΅, ΠΊΠ°Ρ‚ΠΎ ΠΊΠΎΠ»Π΅Π½Π΅Ρ‚Π΅ са Π½Π° ΡˆΠΈΡ€ΠΈΠ½Π°Ρ‚Π° Π½Π° Ρ‚Π°Π·Π°, Π° Ρ€ΡŠΡ†Π΅Ρ‚Π΅ са Ρ‚ΠΎΡ‡Π½ΠΎ ΠΏΠΎΠ΄ Ρ€Π°ΠΌΠ΅Π½Π΅Ρ‚Π΅. ΠŸΡ€ΡŠΡΡ‚ΠΈΡ‚Π΅ Π½Π° Ρ€ΡŠΡ†Π΅Ρ‚Π΅ са Ρ€Π°Π·Ρ‚Π²ΠΎΡ€Π΅Π½ΠΈ, ΠΊΠ°Ρ‚ΠΎ срСднитС ΠΏΡ€ΡŠΡΡ‚ΠΈ сочат Π½Π°ΠΏΡ€Π΅Π΄, Π° ΠΏΠ°Π»Ρ†ΠΈΡ‚Π΅ са ΠΎΠ±ΡŠΡ€Π½Π°Ρ‚ΠΈ Π΅Π΄ΠΈΠ½ към Π΄Ρ€ΡƒΠ³.

2. Π‘Ρ‚ΡŠΠΏΠ²Π°ΠΌΠ΅ Π½Π° ΠΏΡ€ΡŠΡΡ‚ΠΈ ΠΈ ΠΏΠΎΠ²Π΄ΠΈΠ³Π°ΠΌΠ΅ ΠΊΠΎΠ»Π΅Π½Π΅Ρ‚Π΅ Π½Π°Π³ΠΎΡ€Π΅. Π‘Π»Π΅Π΄ ΠΊΠ°Ρ‚ΠΎ изпънСм ΠΊΡ€Π°ΠΊΠ°Ρ‚Π° Π² ΠΊΠΎΠ»Π΅Π½Π΅Ρ‚Π΅ сС ΠΎΠΏΠΈΡ‚Π²Π°ΠΌΠ΅ Π΄Π° ΡΡ‚ΡŠΠΏΠΈΠΌ с цяло ΡΡ‚ΡŠΠΏΠ°Π»ΠΎ Π½Π° ΠΏΠΎΠ΄Π°,Π°ΠΊΠΎ ΠΌΠΎΠΆΠ΅ΠΌ, ΠΈ Π΅Π΄Π½ΠΎΠ²Ρ€Π΅ΠΌΠ΅Π½Π½ΠΎ с Ρ‚ΠΎΠ²Π° ΠΈΠ·Π±ΡƒΡ‚Π²Π°ΠΌΠ΅ ΠΎΠΏΠ°ΡˆΠ½Π°Ρ‚Π° кост Π½Π°Π³ΠΎΡ€Π΅.

3.НатискамС ΠΏΠ΅Ρ‚ΠΈΡ‚Π΅ към зСмята, ΠΊΠ°Ρ‚ΠΎ Π΄ΡŠΡ€ΠΆΠΈΠΌ Π±Π΅Π΄Ρ€Π°Ρ‚Π° стСгнати, ΠΊΠ°ΠΏΠ°Ρ‡ΠΊΠΈΡ‚Π΅ Π½Π° ΠΊΠΎΠ»Π΅Π½Π΅Ρ‚Π΅ ΠΏΠΎΠ²Π΄ΠΈΠ³Π½Π°Ρ‚ΠΈ . ΠŸΡ€ΠΈ изпъванС Π½Π° ΠΊΡ€Π°ΠΊΠ°Ρ‚Π°, трябва Π΄Π° усСтим разтяганС Π² прасцитС ΠΈ Π³Π»Π΅Π·Π΅Π½ΠΈΡ‚Π΅.

4. Π”ΠΎΠ»Π½Π°Ρ‚Π° част Π½Π° ΠΊΠΎΡ€Π΅ΠΌΠ° Π΅ стСгната ΠΏΡ€ΠΈΠ±Ρ€Π°Π½Π° ΠΏΠ»ΡŠΡ‚Π½ΠΎ към Π³Ρ€ΡŠΠ±Π½Π°ΠΊΠ°.

5. Π ΡŠΡ†Π΅Ρ‚Π΅ са ΠΈΠ·ΠΏΡŠΠ½Π°Ρ‚ΠΈ . ΠŸΡ€ΠΈΡ‚ΠΈΡΠΊΠ°ΠΌΠ΅ Π²ΡŠΡ€Ρ…Π° Π½Π° ΠΏΡ€ΡŠΡΡ‚ΠΈΡ‚Π΅ ΠΈ Π΄Π»Π°Π½ΠΈΡ‚Π΅ към зСмята.

6. БпускамС Ρ€Π°ΠΌΠ΅Π½Π½ΠΈΡ‚Π΅ Π»ΠΎΠΏΠ°Ρ‚ΠΊΠΈ Π½Π°Π΄ΠΎΠ»Ρƒ ΠΈ Π³ΠΈ Ρ€Π°Π·Π΄Π°Π»Π΅Ρ‡Π°Π²Π°ΠΌΠ΅ Π΅Π΄Π½Π° ΠΎΡ‚ Π΄Ρ€ΡƒΠ³Π°, Π·Π° Π΄Π° ΠΏΡ€Π΅Π΄ΠΈΠ·Π²ΠΈΠΊΠ°ΠΌΠ΅ усСщанС Π½Π° простор Π² областта Π½Π° Π²Ρ€Π°Ρ‚Π°. Π’ΡƒΠΊ Π΅ Π²Π°ΠΆΠ½ΠΎ ΡƒΠΌΠΈΡˆΠ»Π΅Π½ΠΎ Π΄Π° сС стрСмим Π΄Π° Π½Π΅ стискамС ΡƒΡˆΠΈΡ‚Π΅ си, Π° ΠΈΠΌΠ΅Π½Π½ΠΎ ΠΎΠ±Ρ€Π°Ρ‚Π½ΠΎΡ‚ΠΎ- ΠΊΠΎΠ»ΠΊΠΎΡ‚ΠΎ ΠΏΠΎ-Π΄Π°Π»Π΅Ρ‡ са Ρ€Π°ΠΌΠ΅Π½Π΅Ρ‚Π΅ Π΅Π΄Π½ΠΎ ΠΎΡ‚ Π΄Ρ€ΡƒΠ³ΠΎ- Ρ‚ΠΎΠ»ΠΊΠΎΠ²Π° ΠΏΠΎ-Π΄ΠΎΠ±Ρ€Π΅.

gbΒ During an Ashtanga yoga practice we normally get into this pose through Urdva Mukka Svanasana, ot Upward Facing Dog. So we simply push ourselves backwards and apply the same rules
We hold this asana for about 5 breaths- if we are doing it in purpose- in the Suryia Namaskar we just pass/flow through it.

Benefits:
Relieves stress
Improves digestion
Relieves symptoms of high blood pressure
Strengthens the hands, wrists, shoulders and feet
Stretches the shoulders, back, calves and ankles
Try including this asana in your daily practice for better results.

NAMASTE!

bgΒ  По Π²Ρ€Π΅ΠΌΠ΅ Π½Π° ΠΏΡ€Π°ΠΊΡ‚ΠΈΠΊΠ° ΠΏΠΎ Ащанга ΠΉΠΎΠ³Π°, Π² ΠΏΠΎΠ·Π°Ρ‚Π° Π½Π°ΠΉ-чСсто сС Π²Π»ΠΈΠ·Π° ΠΎΡ‚ Π£Ρ€Π΄Ρ…Π²Π° ΠœΡƒΠΊΡ…Π° Бванасана (Π“Π»Π΅Π΄Π°Ρ‰ΠΎ Π½Π°Π³ΠΎΡ€Π΅ ΠΊΡƒΡ‡Π΅). ΠžΡ‚ Ρ‚Π°Π·ΠΈ ΠΏΠΎΠ·Π°, просто сС ΠΈΠ·Π±ΡƒΡ‚Π²Π°ΠΌΠ΅ Π½Π°Π·Π°Π΄ Π΄ΠΎ Π“Π»Π΅Π΄Π°Ρ‰ΠΎ Π½Π°Π΄ΠΎΠ»Ρƒ ΠΊΡƒΡ‡Π΅ ΠΈ ΠΏΡ€ΠΈΠ»Π°Π³Π°ΠΌΠ΅ ΡΡŠΡ‰ΠΈΡ‚Π΅ ΠΏΡ€Π°Π²ΠΈΠ»Π°
Асаната сС Π·Π°Π΄ΡŠΡ€ΠΆΠ° Π·Π° 5 вдишвания ΠΈ издишвания, ΠΊΠΎΠ³Π°Ρ‚ΠΎ Π½Π΅ Π΅ Π² Ρ†ΠΈΠΊΡŠΠ»Π° Бурия Намаскар ΠΈΠ»ΠΈ ΠΏΠΎ Π²Ρ€Π΅ΠΌΠ΅ Π½Π° Виняса, Ρ‚ΡŠΠΉ ΠΊΠ°Ρ‚ΠΎ Ρ‚ΠΎΠ³Π°Π²Π° просто ΠΏΡ€Π΅ΠΌΠΈΠ½Π°Π²Π°ΠΌΠ΅ ΠΏΡ€Π΅Π· нСя ΠΈ я ΠΈΠ·ΠΏΠΎΠ»Π·Π²Π°ΠΌΠ΅ ΠΊΠ°Ρ‚ΠΎ ΡΠ²ΡŠΡ€Π·Π²Π°Ρ‰ Π΅Π»Π΅ΠΌΠ΅Π½Ρ‚.

Ползи ΠΎΡ‚ асаната:
ОсвобоТдаванС ΠΎΡ‚ стрСса
ΠŸΠΎΠ΄ΠΎΠ±Ρ€ΡΠ²Π° хранослмиланСто
ΠžΠ±Π»Π΅ΠΊΡ‡Π°Π²Π° симптоми ΠΏΡ€ΠΈ високо ΠΊΡ€ΡŠΠ²Π½ΠΎ наляганС
Заздравява Ρ€ΡŠΡ†Π΅, ΠΊΠΈΡ‚ΠΊΠΈ, Ρ€Π°ΠΌΠ΅Π½Π΅ ΠΈ ΠΊΡ€Π°ΠΊΠ°
Разтяга Ρ€Π°ΠΌΠ΅Π½Π΅,прасци ΠΈ Π³Π»Π΅Π·Π΅Π½ΠΈ
Π—Π°Π΄ΡŠΠ»ΠΆΠΈΡ‚Π΅Π»Π½ΠΎ Π²ΠΊΠ»ΡŽΡ‡Π²Π°ΠΉΡ‚Π΅ Ρ‚Π°Π·ΠΈ асана Π² Π΅ΠΆΠ΅Π΄Π½Π΅Π²Π½Π°Ρ‚Π° си ΠΉΠΎΠ³Π° ΠΏΡ€Π°ΠΊΡ‚ΠΈΠΊΠ° Π·Π° ΠΏΠΎ-Π΄ΠΎΠ±Ρ€ΠΈ Ρ€Π΅Π·ΡƒΠ»Ρ‚Π°Ρ‚ΠΈ.

ΠΠΠœΠΠ‘Π’Π•!

About the author

Cvety

41 Comments

Leave a Comment