YogaspiritTrainer_Adho

7/30/2019 YogaspiritTrainer_Adho

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36 2 0 0 H O U R I N S T R U C T O R M A N U A L ( A u u s t 2 0 1 2 ) 2002

STANdINg/INveRSION

1. On hans an kns; plac hans unr

shoulrs an kns unr hips. Spra

finrs nly, firm arm muscls an plac

weight on index fingers and thumbs.

a.) If short torso, mo kns forwar.

b.) If lon torso, mo kns backwar.

T1. If istanc is too far, thr is a tnncy

to collaps in th pos. If istanc

is too clos, spin cannot lnthn.

Lift pinky nger to check if weight is

distributed onto the index nger and

thumb; pay attntion to roun th bas

of the knuckle of the index nger. Armsneed to be rm as hands are now the

founation.

2. Curl tos; prss onto balls of ft an lift hips

up to cilin. (1)

T2. Chck that ft ar paralll an hip

istanc apart. Prssin own into balls

of feet helps rm connection to the

roun an actiats th powr in th

ls.

3. Lift buttock bons to cilin an xtn spin

by moin hips to wall bhin you to initiat

Open the Root Door Technique.

T3. For binnrs, maintain sliht bn in

knees while rst establishing length in

spin cratin a iaonal lin from wrist

to hip; thn slowly straihtn kns

flin xtnsion an lift of spin, anlnthnin in backs of ls. Balanc

wiht into ls.

4. Roll groins in and back to widen buttock

bones. Move pubis towards tailbone (anterior

pelvic tilt).

T4. Rollin roins inwar (sam action as tauht

in Taasana), facilitats th rlas of

th sacrum an low back. This action,

alon with takin pubis towar tailbon

in an antrior plic tilt, initiatsth pro-

css ofopening the root door. (S

discussion Points).

Onc th root oor is fully opn th

stunt bins to larn to contain

the root energy by rawin up on th

prinum an liftin th sacrum (in an

up) th buttock bons mo slihtly

tothr. This mulabanha anchor

contains the root door concntratin

powrful nry much lik th way an

arrow is rawn back in th bow. By

lnthnin thru th spin an utilizin

th nry at th root oor, a powrful

forc is crat that whn rlas

helps to oat the practitioner into

Uttanasana (th way an arrow rlass

towar th tart).

5. Hans in lin with shoulrs, mil finrs

facin straiht aha. Externally rotate

shoulders by broadening the collar bones.

Upper arm (humerus) rolls to neutral. ey of

lbows fac in (at ach othr) an lbows

raw towar ach othr. (2)

T5. Binnrs ha tnncy to comprss

nck an shoulrs by tryin to lift

out of arms. Rathr th action is to

ha shoulrs plu in an xtrnal

rotation in shoulr to crat spac

to rlasnck. Maintain acti arms

prssin own to crat ffortlss lift of

trunk.

Root Door Blocked

Root Door Open Root Door Contained

Open Hamstrings Mulabandha

ADHO MUKHA SVANASANA(downwar do Pos)


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STANdINg/INveRSION

2 0 0 H O U R I N S T R U C T O R M A N U A L ( A u u s t 2 0 1 2 ) 3 72002

6. Armpits lift away from floor by takin front

ribs to back boy.

T6. This action hlps th stunt maintain

n nry lin from wrist to hips. A

stunt with ry opn shoulrs has

tnncy to collaps own pushin

chst opn from a hypr xtn

shoulr. It is also hlpful to cu this

stunt to tak front ribs in.

7. Lengthen hamstrings by using the Open Back

of the Knee Technique.(3)

T7. Hamstrins an cals mo in opposit

irctions. As buttock bons lift an

backs of kns opn, calf nry

scns towar th roun.

8. Activate quadriceps by lifting kneecaps to

roun fmurs.

T8. Hug esh to bones. Active

quaricps work synristically

with hamstrins to init rlas in

hamstrin muscls.

9. Press heels down. If hls ar on floor,

thn initiat Lock and Lift Techniqueto

engage mulabandha by takin 1"

blow th nal in an up. (4)

T9. enrtically mo hls towar

oor. Placing prop under heels will

help heel nd groundedness. Whenprop is rmo, hl will sarch

for contact an scn.

10. Drishti is through legs.

T10. Binnr positions ha btwn

arms so as not to comprss nck

or roun uppr back. This position

allows for maximum lnth in spin

to maintain cntrlin axis (ar,

shoulr, an hip alinmnt).

Footnote:

(1) Us props or wall for hl support. Stunts

with sciatica may turn tos in an hls

slihtly out.

(2) For roun back an hyprxtn lbows,

us a blt on forarms. Rsistin aainst blt,softn lbows, brin shoulrs away from

ars an hart towar th floor.

(3) For thos who hyprxtn kns,

synchroniz th actions of a micro bn

alon with a stron lift an namnt of

th quaricps.

(4) Ths actions initiat th closin of th root

oor an containmnt of root nry.

Special Note:

Ha can b support on bolstr to mak

this pose restorative. When this pose is

mastr, th ha may rst on th floor.

Stunts with hih bloo prssur may n

to kp ha abo hart ll.

Physical Aim

Th primary physical oal throuh th

journy of this pos is physical lihtnss in

th uppr boy an a roun hainss

in th lowr boy whil istributin wihtnly btwn hans an ft. Throuh

lnthnin th spin an hamstrins ths

physical oals ar achi.

Energetic Aim

Th nrtic aim is to accss an harnss

th powrful root nry at th bas of th

ADHO MUKHA SVANASANA(downwar do Pos)


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standing/inversion

38 2 0 0 H o U r i n s t r U C t o r M a n U a L ( a u u 2 0 1 2 ) 2002

p. th f, h, h h

ll p w h h. th p

c ap u y

COMMON ISSUES:

1) th hm cl hb

plc l ul h bly lh

p whch cu much wh b

c h f lmb.

2) ibly lh p m

plc l. (Blck ).

3)th hul y p hul.

r c c pph: thc lh h p Kul y

c up fm h r.

4) dpp h ch h h kp

lhl p.

5) Limited ankle dorsiexion.

6) W .

DISCUSSION POINTS:

YSS Concept: Opening the Root Door in

Adho Mukha Svanasana:

th r d f h Mulh Chk

lc h b f by p bw

the perineum (externally) and the tip of the

coccyx. It is also balanced between the buttock

b pubc b. Opening the root door

c h plc l c

f ah Mukh s. th chqu

ch hw l h pl c

c p l f c

y h chk. i B, h

door is often blocked. Beginners may experiencefl p hy h p h

h ll h wh h ck hul

bcu h lw chk blck.

rl h blck h pc

f p h lf b bl cf

rene the ego. As the student renesthe ego

bcm ul, h h u y

c h wy u g.

The 3 stages of Root Door are:

Root door blocked rc mu b

cl. ey cc l.

Root door open Energy ows and brings

f cuy.

Root door contained ey c

chl upw f fm.

i ah Mukh s h 3 ky

c opening the root door fllw:

1) Pub tlb ( plc l).

2) Buck b lf p.

3) Hm lh.

th c lh h p Kul

y c fm h r. oc h

fully p h p, h h u

c contain the root energy by c

mulbh whch Lck Lf

sensation that can be experienced in the body

fllw:

1) Lf f h pum.

2) Buck b m w ch h.

3) scum m up.

th Lck Lf c h y

ul fuh lh f h p whul buycy h p f Mulbh.

Note: Root Door actions are more grossly

visible in Adho Mukha Svanasana which makes

learning them in this pose easier but these

actions can also be found in other seated

poses such as Sukhasana,Janu Sirsasana

and Pacshimottanasana. See Sukhasana for

additional discussion on Opening the root door

and Containing root energy.

Mulabandha:Refer to Tadasana for initial

instruction.

10 Minute Adho Mukha Svanasana p f

the 200 Hour curiculum. In this exercise, the

u l h fllw:

a) t bul upp by h.

ADHO MUKHA SVANASANA(dww d P)


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Spinal Lengthening

Mulabandha

Weight on Index

Finger and ThumbHeels Descending

STANdINg/INveRSION

2 0 0 H O U R I N S T R U C T O R M A N U A L ( A u u s t 2 0 1 2 ) 3 92002

B) To pirc throuh limitin blifs

(btwn what you think you can an

cannot o).

C) To iscriminat btwn a limitin blif

an whn you ar inorin your boys

ral limits.

d) To follow th brath. If you ar in your

ha an not in your boy, you will not

pay attntion to th brath

e) To surrnr an rly on iin strnth.

Sequencing: This rsatil pos can b

us to tach a arity of skills an is a

oo warm up or cool own. It is a mil

inrsion hain th positi ffcts of

brinin frsh bloo to th hart an ha

an is a oo prp for Sirsasana. This pos

rmos fatiu an is xhilaratin;howr

for th Binnr it is a challn.

BONES & MUSCLES:

What muscle groups create anterior pelvic tilt?

What happens when the quadriceps contract

an th hamstrins rlas, to opn th back of

the knee?

ADHO MUKHA SVANASANA(Aho Mukha:downwar Facin. Sana: do)


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ADHO MuKHA SvANASANA

(Downward Dog Pose)

Anchors:

1. Weight on index fingers and thumbs.

2. Press heels down.

3. Engage mulabandha.

4. Drishti is through legs.

Student Flashcards

Spinal Lengthening

Weight on Index

Finger and ThumbHeels Descending

Mulabandha


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A

DHOM

uKHA

SvANA

SANA

(Downward

Dog

Pose

)

K

eyActions:

1.

Open

the

Roo

tDoor

Tec

hn

iqu

e.

2.

Externally

rotate

shoulders

by

broadening

the

collarbones.

3.

Upperarm(h

umerus)rollstoneutral.

4.

Lengthenham

stringsbyusing

the

Open

Back

ofthe

Knee

Tec

hn

ique.

5.

Activatequad

ricepsbyliftingkneecaps.

6.

Loc

kan

dLift

Tec

hn

ique.

Student Flashcards

YogaspiritTrainer_Adho

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