Julia asked me on AskClaudiaYoga how exactly does one roll over the feet when transitioning from up dog to down dog and vice versa.
I am grateful for the question. Thanks Julia!
[Link to the video in case you can't see it]
For starters, the way we align our pushup position (before we go into upward dog) is important.
These are some things to keep in mind:
I recommend entering the push up (chaturanga) from plank, because that allows the alignment of wrists with the shoulders and provides information for the distance between the hands and feet, which is important.
Then instead of going down, just bend the elbows and keep them close to the torso (I know, hard!)
Once In Push-Up (chaturanga dandasana) keep these in mind:
- Wrists aligned with the shoulders
- Arms next to the torso, very close
- Tail up (not falling)
- Balls of the feet and hands are the only thing touching the floor
- Feet close (about hip distance apart but no more)
- There is a modification where the knees can go on the floor if it is to hard for the beginnings
- Remember to breathe
Then...
Moving towards upward dog, the chest goes forward and upwards and this makes the rolling over the feet, as you will see in the video easier...
In Up Dog keep in mind:
- Wrists aligned with shoulders
- Elbows slightly bent ( a tiny bit )
- Neck relaxed
- Thighs off the floor
- Back of the feet on the floor
- Chest moving forward and upwards
- Head rolling back
- Mouth close (lips together)
- REMEMBER: you are stretching the whole FRONT of the body.
Always remember to breathe because yoga is a breathing practice
From here, to roll over to down dog what I do is use the tailbone and sacrum leading me UP towards the ceiling.
The spine follows and then it becomes more understandable how the rolling of the feet happens.
For some people it might be a bit painful, and I've seen some do one foot at the time. That is OK for a while but best not to build bad habits...
Enjoy and ask me anything at AskClaudiaYoga.com
I am grateful for the question. Thanks Julia!
[Link to the video in case you can't see it]
For starters, the way we align our pushup position (before we go into upward dog) is important.
These are some things to keep in mind:
I recommend entering the push up (chaturanga) from plank, because that allows the alignment of wrists with the shoulders and provides information for the distance between the hands and feet, which is important.
Then instead of going down, just bend the elbows and keep them close to the torso (I know, hard!)
Once In Push-Up (chaturanga dandasana) keep these in mind:
- Wrists aligned with the shoulders
- Arms next to the torso, very close
- Tail up (not falling)
- Balls of the feet and hands are the only thing touching the floor
- Feet close (about hip distance apart but no more)
- There is a modification where the knees can go on the floor if it is to hard for the beginnings
- Remember to breathe
Then...
Moving towards upward dog, the chest goes forward and upwards and this makes the rolling over the feet, as you will see in the video easier...
In Up Dog keep in mind:
- Wrists aligned with shoulders
- Elbows slightly bent ( a tiny bit )
- Neck relaxed
- Thighs off the floor
- Back of the feet on the floor
- Chest moving forward and upwards
- Head rolling back
- Mouth close (lips together)
- REMEMBER: you are stretching the whole FRONT of the body.
Always remember to breathe because yoga is a breathing practice
From here, to roll over to down dog what I do is use the tailbone and sacrum leading me UP towards the ceiling.
The spine follows and then it becomes more understandable how the rolling of the feet happens.
For some people it might be a bit painful, and I've seen some do one foot at the time. That is OK for a while but best not to build bad habits...
Enjoy and ask me anything at AskClaudiaYoga.com
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