URDHVA MUKHA SVANASANA
This week is dedicated to the posture of Urdhva Mukha Svanasana, the posture of the head up dog.
Urdhva Mukha Svanasana is often a transitional posture that one takes on an inhale and then leaves it immediately on the exhale, which makes it very often neglected. When it is held in isometry over several breaths with the body properly aligned, we can then benefit from all its advantages.
This posture opens the chest and lungs, strengthens the muscles of the spine, arms, and shoulders. It extends the body backwards which invigorates the spine and works well for those with stiff backs, sciatica issues or sacroiliac imbalance.
It stimulates the whole body and helps relieve depressive temperaments and fatigue.
Urdhva Mukha Svanasana is a more elaborate variation of the cobra pose where the legs and arms are toned.
This posture acts on the sacral chakra, Swadhisthana which marks the relationship with others. When the sacral chakra is balanced, the person is comfortable in their skin, open to others, especially the opposite sex. Her feelings are spontaneous, her actions creative and her sex life harmonious.
This posture opens the chest and lungs, strengthens the muscles of the spine, arms, and shoulders. It places the body in extension backwards which invigorates the spine and is well suited to those with stiff backs, sciatica problems or sacroiliac imbalance. It stimulates the whole body and helps relieve depressive temperaments and fatigue. This posture acts on the sacral chakra, Swadhisthana which marks the relationship with others.
VIRASANA, buttocks /brick + strap/ around the shoulders to straighten the chest
-chants OM
➞ TORSION hands in namaste (R / L)
➞ fingers crossed in the back + lift the chest / sky
➞ BOARD by gently unfolding one leg one after the other
4 LEGS, warming up the wrists
- turn the fingertips outwards and make a few movements from R to L with the bust
- turn the fingertips back and gently pull the pelvis back
SPHINX
➞ COBRA, feet pelvis width + fingertips on the floor in line with the shoulders
AMVIR
➞ AMS
➞ UTTANASANA hands / hips + tighten the elbows towards each other
➞ TADASANA
Remove chest strap
SURYA HATHA 6x Lesson 90 min. 8x
AMVIR
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