Yoga Pose of the Week: Low Plank (Chaturanga Dandasana) and Upward Facing Dog (Urdhva Mukha Svanasana)

Hi All!

I hope you are having a fabulous week! This week I am focusing on Low Plank (Chaturanga Dandasana) and Upward Facing Dog (Urdhva Mukha Svanasana)

Both these poses offer wonderful benefits. They strengthen your upper body and open your heart.

I personally love Chaturanga Dandasana. It requires strength, focus, and balance. I feel so powerful and in control when I enter this pose. It strengthens so many parts of your body: your back, shoulders, triceps, and abs. Sometimes I like to hang out in low plank and push back up to high plank, and repeat. It's a super gnarly triceps workout!

During a yoga practice you often do A LOT of Chaturangas and the transition into Upward Facing Dog. Please be mindful when doing this movement and transition. You can run the risk of collapsing your lower back, crunching your neck, hurting your wrists,  hyperextending your elbows, and dipping your shoulders too low. PLEASE do not be wary of these poses after the above disclaimer, the steps below will get you in and out of the poses safely. Enjoy and have fun working out your arms and opening your heart ;)

The benefits of Chaturanga Dandasana are:
*Strengthens the shoulders, triceps, and abs

*Stabilizes entire body

Adapted from Corepower Yoga: Power Yoga Teacher Training Manual (2011)

Getting into the position:
*From high plank, shift forward onto toes

*Crown of head reaches forward

*Lower halfway down
*Elbows connect to ribs
*Watch to make sure the tops of your shoulders are not dipping down

Adapted from Corepower Yoga: Power Yoga Teacher Training Manual (2011)

NOTE: A modification for this posture is to lower to your knees

Getting out of this position and into Upward Facing Dog (Urdhva Mukha Svanasana):
*Roll to the tops of your feet

*Press into the hands

*Heart reaches forward

*Shoulder down the back to create a long neck

*Engage thighs off the mat

Adapted from Corepower Yoga: Power Yoga Teacher Training Manual (2011)

The benefits are:
*Increase lung capacity by opening chest

*Lengthens the abdominal muscles

*Opens heart

*Strengthens shoulders, trapezius, and upper arms

Adapted from Corepower Yoga: Power Yoga Teacher Training Manual (2011)

From Upward Facing Dog, engage your core, roll over your toes, and push back to Downward Facing Dog

Chaturanga Dandasana 

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Urdhva Mukha Svanasana

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Yoga Pose of the Week: High Plank

Hi Everyone!!! I hope your yoga practice is going well! 

This week we are focusing on High Plank. From mountain pose, you will exhale Forward Fold, inhale Half Lift, and exhale step back to High Plank.

The benefits are:
*Strengthens the arms, shoulders, wrists, and spines

*Tones Abs

Adapted from Corepower Yoga: Power Yoga Teacher Training Manual (2011)


Getting into the position:
*Plant hands, step feet back
*Shoulders over wrists
*Crown of head reaches forward, and heels reach back
*Engage your core
Adapted from Corepower Yoga: Power Yoga Teacher Training Manual (2011)

Yoga Pose of the Week: Mountain Pose (Tadasana)

Hi everyone!!! I hope you are enjoying the first signs of Fall! I love this weather. The cool crisp air, warm tea, hearty soups, and the calming sound of rain.

This week we are focusing on Mountain Pose (Tadasana). Mountain pose is a strong pose. Every muscle is engaged and you begin to feel grounded to the earth. You will also experience some lightness as your arms reach high to the sky.

This pose starts our Sun Salutation A (Surya Nama Skar A)

The benefits are:
*Decompresses the vertebral column
*Strengthens the shoulders
*Opens your chest and heart
*Ignites the nervous system
Adapted from Corepower Yoga: Power Yoga Teacher Training Manual (2011)


Getting into the position:
*Big toes touch
*Arms reach high
*Shoulders melt down your back
*Pinkies turn in
*Engage your legs, and feet are firmly grounded
Adapted from Corepower Yoga: Power Yoga Teacher Training Manual (2011)