Down Dog & Turbo Dog
Эксклюзивное видео на сайте deadmansongs.ru! Benefits:- Stretches back, hamstrings, calves & shoulders- Strengthens upper body- Lubricates spinal discs, keeping them healthy- Increases oxygen flow to the brain- Natural mood enhancer and anti-depressant :)- Energy booster -- turning sluggish energy into vibrancy- Improves blood circulation & cleanses blood and lymph fluid- Combats the compressive & degenerative effects of gravityAlignment:- Hands shoulder-distance apart, palms flat- Arms parallel, elbows BENT- Feet hip-distance apart- NECK RELAXED- Shoulders WrappedHow to work in the pose:- Begin on hands & knees, lining up hands under shoulders and knees under hips- Bend elbows & wrap shoulders -- i.e., broaden across upper back, moving shoulder-blades away from the center of your back; reach elbows toward the floor, moving the humerus away from the shoulder joint thereby unlocking the shoulders; squeeze elbows in engaging upper chest muscles and serratus anterior for support.- For Turbo Dog, keep elbows 2 inches off the floor- Inhale curl the toes under- Exhale, lift knees off the floor straightening legs- Press chest towards feet stretching lats & serratus, helping to open shoulders- Reach heals towards the floor and squeeze inner ankles towards each other turning on inner leg muscles- Keep hands flat and push the floor away keeping wrist and hand joints decompressed- Keep upper back broad and abdominals engaged Pose Variations:- For wrist injuries bend elbows until wrist angle is big enough to be pain free. In more severe cases, substitute with Dolphin.- Hamstring & sciatica injuries, keep heels up high off the floor to avoid stretching backs of legs and squeeze sitbones to engage hamstring insertion- Shoulder injuries -- if there is pain, do the pose with knees down- Beginners may need to substitute Down Dog for Turbo Dog, or do Turbo Dog with knees down to build strength - с лучшим качеством и звучанием!
Benefits:- Stretches back, hamstrings, calves & shoulders- Strengthens upper body- Lubricates spinal discs, keeping them healthy- Increases oxygen flow to the brain- Natural mood enhancer and anti-depressant :)- Energy booster -- turning sluggish energy into vibrancy- Improves blood circulation & cleanses blood and lymph fluid- Combats the compressive & degenerative effects of gravityAlignment:- Hands shoulder-distance apart, palms flat- Arms parallel, elbows BENT- Feet hip-distance apart- NECK RELAXED- Shoulders WrappedHow to work in the pose:- Begin on hands & knees, lining up hands under shoulders and knees under hips- Bend elbows & wrap shoulders -- i.e., broaden across upper back, moving shoulder-blades away from the center of your back; reach elbows toward the floor, moving the humerus away from the shoulder joint thereby unlocking the shoulders; squeeze elbows in engaging upper chest muscles and serratus anterior for support.- For Turbo Dog, keep elbows 2 inches off the floor- Inhale curl the toes under- Exhale, lift knees off the floor straightening legs- Press chest towards feet stretching lats & serratus, helping to open shoulders- Reach heals towards the floor and squeeze inner ankles towards each other turning on inner leg muscles- Keep hands flat and push the floor away keeping wrist and hand joints decompressed- Keep upper back broad and abdominals engaged Pose Variations:- For wrist injuries bend elbows until wrist angle is big enough to be pain free. In more severe cases, substitute with Dolphin.- Hamstring & sciatica injuries, keep heels up high off the floor to avoid stretching backs of legs and squeeze sitbones to engage hamstring insertion- Shoulder injuries -- if there is pain, do the pose with knees down- Beginners may need to substitute Down Dog for Turbo Dog, or do Turbo Dog with knees down to build strength
