Asana Kitchen: Upward Facing Dog Encyclopedia with David Garrigues

Kapo Kids Unite Online Workshop
June 27 and 28, 2020
Practice live or to the recording on your own time.
$45
20% donated to the Philadelphia Bail Fund
👉🏽https://davidgarrigues.com/events/kap...

.

UP DOG MANTRA
Chest Forward
Spine Forward
Legs Back
Head Back

Pancha- Fifth Position
Also known as Urdhva Mukha Svanasana-Upward Facing Dog Posture



---to come into the position place your hands on the ground at the front of your mat shoulder width apart.

---straighten the arms and position your shoulders in a direct vertical line over the wrists.

---separate the legs a few inches apart, straighten them, lift the thighs off the mat, stabilize the ankles and point the toes.
--
-center your spine between your upper body foundation of hands, arms and shoulders

---As you push down through the hands lift up through the chest



--- lift up the spine and coil it into the body.
---the arms and legs: brace and stabilize your position,
provide resistance
present a strong counter force


---project the spine into the body
---the spine disappears from the back towards the front in a grand curve.
----create a continuous curve that spans the length of the spine from the tail upwards to flow out through the chin, nose, and eyes.
---gaze upward between the eyebrows




The eyes influence the spine in each posture by actively gazing, by this I mean that you reach through the eyes to create spinal lift and dynamism. First you reach directly upwards and then over and finally back, these three actions form the gaze in this position. The eyes represent the engine of the spinal train and the tail is the caboose, the eyes lead and the rest of the spine follows, The order of the curving reach is eyes, head, chest, lower spine and tail (followed by the resistant legs). The spine becomes bow like, create a deep curving arc, a circular flow of energy that is lead by the eyes.


* In attempting to find the optimal spinal positioning it is common to mistakenly be either ahead of or behind the arm foundation. See that the spine is directly supported by the arms, and also stabilize the pelvis and legs so that they provide secondarily support to the arms.
-
KEYWORDS: ASANA KITCHEN DAVID GARRIGUES UPWARD FACING DOG UP DOG URDHVA MUKHA SVANASANA BACKBENDS BACK BEND FOUNDATION FOUNDATIONAL PRIMARY SERIES ASHTANGA YOGA HATHA SECOND SERIES YOGA POSE YOGA TUTORIAL POSTURE HOW TO VIDEO ASANA TAPAS BHAKTI