Siouxland Magazine - Volume 3 Issue 5
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eathe<br />
clarity<br />
nutrition<br />
flexibility<br />
Downward Facing Dog: From child’s pose, shift<br />
body forward to tabletop, tuck toes, lift knees and<br />
draw tailbone back and up towards sky, draw navel<br />
in towards spine. Slight bend in the knees to take<br />
hamstrings out of the fight to rise up, release low back<br />
and create space in the spine. Hands are firmly rooted<br />
to mat; upper arms are spiraling open as elbow<br />
creases toward front of mat. Shoulder blades slide<br />
down spine away from ears. Neck is relaxed, let head<br />
release between arms.s.<br />
Downward Facing Dog (Family Version): Down<br />
dog is always a popular one for the littles. Let your little<br />
pup be playful, breathwork can be incorporated with<br />
panting, barking, just being heard. Work to create a down<br />
dog tunnel, lots of fun when doing yoga with a group or<br />
the entire family. Take turns letting each participant crawl<br />
underneath the down dog tunnel. Those on the ground<br />
can slither and hiss like a snake. Making their way through<br />
the tunnel is great core and functional strengthening<br />
activity, plus a ton of fun.<br />
“Our greatest glory is not in never falling<br />
but in rising every time we fall.”<br />
– Confucius<br />
Downward Facing Dog (Chair Version): Instead<br />
of hands on the earth one can use a chair, desk, or<br />
countertop to help release tension from spine and find<br />
the same benefits of this pose. Grip onto the seat of a<br />
chair pressing arms down to active stabilizing muscles<br />
throughout shoulders. Feet slowly walk back, lower<br />
heart towards the earth, keep knees bent in order to<br />
find optimal length in the spine.<br />
Dr. Meghan Nelson, a licensed physical therapist<br />
and professional yoga therapist with a passion for<br />
using yoga as medicine for optimal health, injury<br />
prevention, and overall health and wellness. Meghan<br />
is co-owner of Lumin Therapy, which provides<br />
integrative healing of the mind, body, and spirit<br />
through the practice of physical therapy, medical<br />
therapeutic yoga, and mindfulness.<br />
Photo Credit left page Meghan Nelson. Heart Opener<br />
(Partner) Photo Credit Sarah Gil. Heart Opener<br />
(Supported) Photo Credit Amy Focht. Camel Pose<br />
Photo Credit Meghan Nelson.