MoreYoga: Your Plank to Upward Dog Form

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Hey all you Super Star Yogis!

Today I thought I’d let you know how to protect your lower back, shoulders, wrists and hips when yo are transitioning from High Plank (Phalakasana) to upward dog Urdha Mukh Svanasana) or the form on the way down, specifically.

So, firstly I’d like to point out that most of you are going down hips first and buckling your chest down with it, losing the integrity and the strength in your arms and core.  not super awesome for your shoulders either.

eg. WRONG

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This was really hard for me to demonstrate… proves the point.
Hips down first collapses your lower back and you don’t build much arm strength.

So! CHEST FIRST! … let’s see… RIGHT

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Strong arms, core intact, back strong and protected and you can slip into your upward dog by rolling over the toes easily as it moves your forward.
Spread you fingers and press into your fingertips to protect your wrists.
Press into the tops of your feet to lift your knees and connect your core.
Lift your hips so you don’t slump into your back.

(While you are going down your arms need to be touching the sides of your body – shoulders away from ears – squeeze elbows together)

If you are tired and/ or building strength.. Go for a modification! any time in your practice or throughout.

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Knees, chest, chin… as we say!
1. Knees down.
2. Collarbones move forward on an inhale.
3. Chest goes down-hips go last like above pic.
4. Slide onto belly

When you get up: chest up-straight arms and then move your hips back.
With your knees down you can put weight on the arms with less force.

Great!  I hope you enjoy your next flow!
Keep well and look after your body!

Written by Claire Alexander

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