In Rhythms Yoga: Monday Morning Yoga Pose

Do you want to learn a pose you can do anywhere during the day to release tension in the back, chest, and shoulders? Modified downward facing dog against the wall will allow you to create length in the spine, relieve tightness and tension in the back, neck, and shoulders, while taking a mini “yoga-break” in the day, helping you feel rejuvenated and balanced. 

Yoga allows us to feel more connected to our bodies by utilizing poses and relying on our breath to bring a mind/body connection. Drop into the “wall dog” in the office, at home, or anywhere you can find an open space against the wall. You can also use a stable chair to drop into the pose, reaching for the seat-back or actual seat is always an option. Make sure it doesn’t slip when you press your palms onto the chair.

Begin with your feet 3-4 feet away from the wall, about hips-width distance apart. Raise your arms and place your palms against the wall and spread your fingers wide. Begin to walk your palms down the wall until your palms are level with your shoulders. You may need to adjust the feet backward or forward, depending on your height, in order to create a 90 degree angle with your legs and torso. Press the tailbone back and open through the sitting-bones.

Take some movement to begin in the pose. Any kind of organic movement that provides opening down the backs of your legs, the spine, the shoulders, chest and neck. Try gently walking out the heels and then press the hips back one at a time while simultaneously bending the opposing knee. Allow the breath to continue to flow and be steady when moving and releasing tightness.

Draw the shoulders away from the ears, and draw the low belly in and up. As you settle into the posture, focus on the breath. Follow the breath as it moves up and down the spine, allowing opening along the entire back-line of the body. Allow the breath to bring a feeling of balance back into the body, a balance between ease and effort. Very often in our day-to-day life, we feel the need to be in control. Allow a deep connection to the breath to allow this feeling of control to melt away and surrender. Find contentment in the moment and know that we possess everything we need to be happy and balanced in our yoga practice and in our daily lives.

Bring awareness back into the palms and press the thumb and index finger into the wall. Gently walk the hands up the wall and walk the feet forward to come out of the posture.

Begin to bring feeling back into your day. We tend to “numb” ourselves when we become “over-scheduled” or busy. We can lose touch with our instinctual side that allows us to feel more connected to ourselves and others. Relish in these moments that allow for surrender and stillness, cultivating more meaning, connection and contentment in our daily lives.

Check with your doctor before performing any form of exercise including yoga. Always honor your body. If a posture gives you pain, gently come out.

Namaste,
Christi Iacono

In Rhythms Yoga- Join us for an Anniversary and Open house scheduled for June 15th, 2013 4-6 p.m. for free mini-yoga sessions, reiki healing, raffle, food, and more! Contact christi@inrhythmsyoga.com for more info. Go to www.inrhythmsyoga.com for class schedule and privates.