The practice of inverted poses, be it Adho Mukha Vrikshasana (Rack on the Hands) or Shirshasana(Rack on the head), can give a feeling of incredible freedom. If your body and mind are not yet ready to perform inverted poses, incorporate the Ardha Pincha Mayurasana ( Dolphin pose ) into practice.
Inverted poses have a lot of advantages, which are manifested in the physical, mental and emotional levels.But their implementation requires strength, flexibility and a lack of fear of an unusual position of the body in space, which often becomes a serious obstacle to the practice of these poses.
What will happen to do this:
It will help to open the chest, stretch and strengthen the abdominal muscles and back, supporting the spinal column in an upright position, in a word, prepare you for upturned poses, and in addition, it will become a worthy alternative.
Variations of Ardha Pincha Mayurasana( Dolphin pose ):
In the first variation of the Dolphin posture, the arms are positioned in the same way as in the classical Shirshasana, but the head does not touch the floor.
Get on your knees and twist your fingers, “hiding” one little finger after the other to evenly press the ribs of the palms to the floor. With your hands on the floor, spread your elbows to the width of your shoulders.
Make sure that the inside of the wrist is located just above the outside: the palms and forearms should not turn outward. As it should press the hands to the floor from the palms to the elbows.
To make the forearm’s contact with the floor really dense, try lifting your forearms, leaving your elbows on the floor, and then drop them sharply onto the floor with a movement similar to a karate cutter.
The ability to create a truly strong contact makes the posture holistic and lively, while only qualitatively pressing your hands to the floor, you can stretch up. Actively pressing your forearms against the rug, take your shoulders up from the floor to avoid excessive compression in the shoulder and neck area.
Then tuck your toes and lead the pelvis back and forth, as in Adho Mukha Shvanasana (Dog’s posture snouting down).
Push your forearms off the floor so that the shoulders and pelvis move away from the elbows, and the body stretches out in a line.
Straighten your legs in your lap and stretch your heels to the floor. Relax the neck and the back of the head. Evenly extend the front and back surfaces of the case.
If you are flexible, do not push the front ribs to the floor; instead, point them towards the spine. If the back is rounded, it is most likely the reason for the insufficient elasticity of the popliteal ligaments.
And since your main task is to maximally stretch the spine, if necessary, you can slightly bend your knees. Hold in this position for 10-15 cycles of breathing.
The next stage is a variation of Plank’s posture, which strengthens the shoulders, abdominal muscles and back. Here the position of the hands is the same as in Pinch Mayurasana ( Stoyke forearms).
To the palm of your hand did not move closer and elbows did not move apart – which is quite often happens, especially with the holders of a rigid shoulder girdle – we will use auxiliary materials. Put the strap on your hands, just above the elbows.
Dilute the feet to the width of the pelvis and press the pads under the toes to the floor. Once you place the pelvis in line with the shoulders, the shoulders will be right above the elbows.
To use the abdominal muscles and back that support the spine in an upright position, move the heels back, and move the stern forward. Simultaneously, pull the coccyx inside and direct the upper parts of the hips up to the ceiling.
Full Pose of Dolphin:
In the full pose of Dolphin, the main work of the first variant is combined with the position of the hands of the second. Lower your forearms onto the mat, placing them parallel to each other and spreading your wrists and elbows to the width of your shoulders.
Turn your toes and take the pelvis back and up. If the elbows move apart, use ancillary materials. Otherwise, the head of the humerus will “fall” forward, and this will create additional tension in the muscles of the neck and upper back.
Press the forearms from the wrists to the elbows to the floor, pushing them in such a way that the shoulders and pelvis ascend as high as possible to the ceiling.
Pull the shoulder blades inward, and point the thorax to the hips –
Instead, evenly extend the front and back surfaces of the body, softening the area of the front ribs and activating the triceps to fix the armpits in the correct position.
With force, press your hands to the floor to stretch the spine and take the pelvis as high as possible to the ceiling. If you can straighten your legs without rounding your back, push the front thighs backward.
Otherwise, slightly bend your knees and try to stretch the spine, keeping the same position. Relax the neck and the back of the head. Hold in a position for 10-15 cycles of breathing.
Try to feel the pleasant stretching of the spine and shoulder muscles and at the same time feel the force that helps you easily lift the body up from the floor.
It is in this that the whole essence of yoga is in the fusion of what seems, at first sight, to be absolutely opposite in meaning. In this case, in creating an asana, combining stability and strength with stretching and space.
which at first sight seems absolutely opposite in meaning. In this case, in creating an asana, combining stability and strength with stretching and space.
- Reveals the thorax
- Improves digestion
- Soothes the nervous system
- Strengthens hands and feet
- Prevents the occurrence of osteoporosis
- Glaucoma, inflammation of the retina
- Injuries of the wrists and muscles of the shoulder girdle