Plank

The first of these planks the hips are too low. This will happen when the core is not correctly engaged, and will place stress on the lower back.

In the second plank the hips have lifted too high, this is better than the first example as there is no added pressure on the lower back, however you are missing out on the core work here by having the hips

out of alignment with the shoulders. You will also tend to drop the shoulders too low when you come into chaturanga with the hips lifted like this.

This final example is a balance between the two. We take care to tuck the pelvis/tailbone/coccyx under to lengthen through the lower spine. We are pressing strongly through the arms so the upper back has a slight

rounding. The elbows are slightly soft with the inner section of the elbow crease turning inwards.

 

Chaturanga

From plank we flow down through chaturanga/crocodile on the exhalation. This is most definitely the most challenging, and therefore least easy to perfect, of the sun salutation flow. The first example the hips have dropped too low, therefore placing a dangerous amount of stress on the lower/lumbar spine by compressing the disks. You can also see there is not enough bend in the elbows, therefore you will be missing out on the strengthening of the triceps/arms. Finally neck is straining, this is a common movement and is made due to the brain thinking if the head drops you must be lower in the arms, you are not!

 

In in the second chaturanga the shoulders are dropping too low. This will, over time and with repetition, begin to shorten the pectoral/chest muscles and place strain, which can lead to injury, in the shoulders. It also sets you up to come up into upward facing dog with the shoulders rolling forward rather than squeezing back. To counteract this begin to contract the muscles of the upper back by practicing drawing the shoulder blades together.

This is what we are working towards in chaturanga. The body is in a straight line, we have taken the foundation of our plank down through crocodile by simply bending the elbows to 90 degrees, no lower. The elbows are tucked tightly into the waist, the pelvis remains tucked to lengthen the lower spine (this happens through a strong core ‘lock’) and the upper back muscles work, by pulling the shoulder blades together, to keep the front of the shoulders rolling back. It also helps to strengthen through the quadriceps/front of the thighs to support the lower body. You can do this exact position with knees on the floor. Also notice the neck is an extension of the spine.

 

Updog – Urdva Mukha Svanasana 

From chaturanga we inhale into Upward Facing Dog. The purpose of this pose is to open the front of your body, mainly the chest/heart, and strengthen the back by squeezing the shoulder blades together.

In the example below the shoulders are up near the ears causing a straining of the neck and closing off across the front of the shoulders rather than opening. Another common mistake is missing out on turning the feet, it is important to flip the feet so you can press the tops of the feet into the floor and get a squeeze through the buttocks, this in turn will protect through the lower spine.

 

 

 

 

In Updog we are aiming to lengthen the spine, so by pressing your hands into the floor you will feel a lowering through the shoulders and a lengthening along the entirety of the spine from the base to the crown of the head. Also be very mindful of not to drop the head back too far as you will shorten the back of the neck, this over time will cause pain and at worst compression of the cervical spine.  If possible as you get stronger begin to lift the knees slightly, still dropping the hips low, strengthening through the thigh muscles and buttocks.

Downdog/Ardho Mukha Svanasana

Downward facing dog is not only part of the flow in Vinyasa Yoga but also a prominent pose in most styles, therefore very important to get right! When you are doing this pose correctly you will be able to stay in it for a very long time, taking rest. When you are doing it wrong it will strain your neck, shoulders, upper back and feel incredibly uncomfortable, so that you find yourself looking round wondering how all these people look so relaxed in this awkward position!

As you exhale you will press yourself back into the pose. To begin with you do not want your weight forward, in fact your main focus should be in pressing the weight back, stomach presses to thighs and hips lift upwards. You also need to feel your shoulders rolling out, away from your ears (see the photo to the right as the correct variation compared to the one on the left where the shoulders are bunched), you can do this by imagining the creases in your elbows turning outwards, this will create space across your upper back.

 

 

 

 

 

 

 

Rather than focusing on getting your heels to the floor instead allow your knees to bend slightly so that your spine is long and aligned, over time your heels will come closer to touching the floor but this is most definitely not your sole purpose in this pose. Feel the breath moving into the space between your shoulder blades. Allow your head to hang so your neck can completely let go, your eyes rest on the end of your mat or between your knees.

 

When you get this flow correct it will feel strong yet effortless, graceful and heating and it will awaken your entire body. For more info come along to a class!