Health Benefits of Practicing Yoga Asana Moira Khouri, NC CCP MH HHP RYT

Things have cooled down since my last article in August and Fall is almost here. With the temperatures cooling and providing us some substantial rainfalls, I am thinking of Asana that gently stimulate some heat while keeping us strong and flexible and that have a counter-pose to balance the energy and benefits. This month we are looking at some asana that will stimulate the spinal column, heat and open the heat and chest, Adho Mukha Svanasana (Downward Facing Dog), Urdhva Mukha Svanasana (Upward Facing Dog) Phalakasana (Plank) and Visisthasana (Side Plank). I like to bring in the counter-poses in to balance the energy and help with building upper body and core strength and self-confidence, as well as reaping the health benefits. Let’s begin with Down Dog.

Adho Mukha Svanasana aka Downward Facing Dog

Begin standing, inhale and reach forward planting your palms firmly on the floor, directly below your shoulders, rooting down with your fingertips and palms. Push your hips back, straightening your arms; step back with one foot, then the other, and make any adjustments you need, until your body feels comfortable in the inverted V pose. If your hamstrings or calves are tight, try peddling your heels up and down to help gently stretch them out. Maintain the steady even flow of your breath and relax into the pose.

Check your foundation, keeping your shoulders and back strong and squared, elbows straight, hands set firmly under your shoulders, and core muscles engaged firmly to help hold you up. Protect your cervical vertebrae by holding your spine and neck in a straight line. Do not compress the cervical vertebrae in the neck. This creates stress and inhibits the free flowing of the spinal fluid.

Urdhva Mukha Svanasana aka Upward Facing Dog

Moving into Upward facing dog is a smooth transition from Downward facing dog. Both hands remain planted firmly on the floor lined up under the shoulders. Begin inhaling smoothly then exhaling as you lower the hips to the floor. Begin to push upward arching the spine backward and opening the chest. Relax into the pose, and continue breathing fully but slowly. Push your shoulders backward and sway from side to side to increase the spinal massage and stimulate fluids in the shoulder joints. Take a few minutes to rest in Corpse Pose to relax the muscles and spine after this asana.

Phalakasana aka Plank

Phalakasana is power asana. It requires you to use your core strength, will power and determination. Plank is an intense holding of the core of the body. Moving from Urdhva Mukha Svanasana into Phalakasana is quite easy. From Plank, just lie down on the floor and take a few breaths here. When ready root your toes down on the mat and plant your hands firmly under your shoulders. Inhale then exhale deeply while pushing yourself up. Remember to root your fingers down and keep any being out of your elbows. Plank is all about straight lines and alignments. Here you can relax into some steady, calming, energizing breathwork. Next, we will move into Side-Plank, which presents a very different challenge.

Vasisthasana aka Side Plank

Once you have expressed Phalakasana and found your strengths and weaknesses you can move to a more challenging version of the asana. By the art work below it does look easy…right! To move from Plank into Side-plank shift your weight carefully. Choose your strongest arm to begin with. From Plank pose begin by firmly planting the hand of your strong arm on the floor and slowly raising the opposite hand and arm, keeping it straight, reaching upward while pushing your body upward and holding it in a straight line. Engage your core muscles with all your strength to help create your plank. Keep breathing! This asana can cause you to hold your breath so stay focussed on breathing smoothly as you hold the pose.

When ready to come out of the asana, take a deep inhalation and exhale as you slowly lower the raised arm, plant that hand on the floor firmly, rolling your body over to the other side, planting that hand firmly on the floor and pushing your body upward while holding it straight as you did with the first side. If you are feeling strong or love a fitness challenge, you can continue rolling from side to side.

I recommend a peaceful Svanasana resting pose for at least ten minutes after these two asana.

http://www.slideshare.net/HeatherJohnstonee500 to view other writing

http://yogaflavoredlife.com Asana Paintbrush Artwork by Charlotte Bradley

Yoga for Stress Reductionhttp://www.yogajournal.com/category/stress/

Yoga For Energyhttp://www.yogajournal.com/category/yoga-by-benefit/energy/

Yoga for Fatiguehttp://www.yogajournal.com/category/yoga-by-benefit/fatigue/