Yoga Pose of The Month with Yoga Coordinator Sarah Davidson!
NOVEMBER: Down Dog with revolved twists (Adoh Mukha Svanasana)
Start with knees on the mat and maintain 6 inches of space between knees and feet, which is the length of two fists. Support your spine by placing your hands on the back of your hips with fingers pointing down. Keep elbows drawing in towards one another and let the shoulders roll back. Inhale while lifting your chest, and exhale while dropping your head back and arching the torso further back. Keep the chest lifted throughout the pose to minimize compression in the lower back. Ensure that hips are forward and lined up above the knees then bring your right hand down to grab the right heel and left hand down to grab the left heel; Put thumbs on outside of feet and place fingers on soles. Maintain a tight grip on feet so you can push hips forward. If hips collapse back and you sink into the spine as you grab heels, continue to keep your hands on hips and keep lifting the chest. Keep arching spine back and work hips forward while lengthening tailbone down toward the floor. Continue lifting chest to ensure that body weight hasn’t sunk back into heels and hands. To come out of this posture, bring your right hand to your right hip, and then bring left hand to the left hip. Press knees down and use abdominal strength to lift and straighten up the spine. Hold this pose for 8 breaths.