Yoga Pose Of The Day: Downward-Facing Dog

English Name: Downward-Facing Dog

Sanskrit Name: Adho Mukha Svanasana

Yoga Level: 1

Benefits: Downward-Facing dog has many benefits, it’s a great pose to energize the body, calm the brain and relieve stress and mild depression. It can improve digestion, help prevent osteoporosis, stretch the shoulders, calves, hamstrings, arches and hands. It can also help relieve symptoms of menopause, it can also relieve menstrual discomfort when the head is supported. Downward-Facing dog can also relieve headaches, insomnia, back pain, fatigue, it is therapeutic for asthmatics and can help people with high blood pressure, flat feet, sciatica and sinusitis.

How to do it: Sit on your mat on your hands and knees. Make sure your knees are directly below your hips and your hands are slightly in front of your shoulders. Spread your palms wide, index fingers parallel or slightly turned out, and turn your toes under.

Exhale and lift your knees away from the floor. At first keep the knees slightly bent, if this is enough for you then stop there. Downward-Facing Dog is a beginner’s pose but can be difficult for those with stiff legs. If you are ready to improve on the pose then lift the heels away from your mat. Lengthen your tail bone away from the back of your pelvis. Lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins.

Once you have achieved this, exhale. Push the top of the thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them, keep a slight bend or you will overstretch the muscles in the legs. Keep the head between the upper arms; don’t let it hang.

Adho Mukha Svanasana/Downward-Facing Dog is one of the poses in the traditional Sun Salutation sequence. It’s also an excellent yoga asana all on its own. Stay in this pose anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhalation and rest in Child’s Pose (see previous yoga of the day pose).

Yoga Vocabulary: Sun Salutation Sequence – A dynamic asana sequence, also known as Surya Namaskar means to bow to or to adore. Each sun salutation begins and ends with joined hands (Mudra) touched to the heart. The placement means that only the heart can know the truth. 

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Yoga Pose Of The Day: Child’s Pose

English Name: Child’s Pose

Sanskrit Name: Balasana

Yoga Level: 1

Benefits: Child’s pose gently stretches the hips, thighs, and ankles. We don’t usually breathe into the back of the torso, so this pose allows you to do just that. Child’s pose calms the brain and helps relieve stress and fatigue, it can also relieve back and neck pain.

How to do it: Sit on your mat, get comfortable. Kneel on your mat, touch your big toes together and sit on your heels. Slowly separate your knees as wide as your mat and exhale. Lay down your torso between your thights. Lengthen your tailbone away from the back of the pelvis, life the base of your skull away from the back of your neck.

Lay your hands on the floor alongside your torso, palms up, and release the fronts of your shoulders toward the floor. You should be able to feel the weight of your shoulders, pull the shoulder blades wide across your back.

Even though Child’s pose/Balasana is a resting pose it still has many benefits and can me nice when followed by any asana.  Stay in child’s pose for thirty seconds, or a few minutes if you wish. Beginners should be able to do this pose but if you have a difficulty sitting your heels, you can fold a blanket and place it between your thighs and calves. To come out of the pose, lengthen the front torso, and then with an inhalation lift from the tailbone as it presses down and into the pelvis.

Yoga Vocabularly: Asana – a posture adopted in performing hatha yoga.

Variation: Extended Child’s Pose – Same pose but with extended arms in front rather than at your side.

Writers Write

There is nothing more frustrating for a writer than a blank page.

For the last few months there has been a lot of blank pages. I have made no progress with any of my writing projects. I haven’t settled on an idea yet for a novel, I’m not writing poetry or short stories. I’m struggling to write articles and I have to sit down and remind myself to constantly update this blog.

It’s like I have nothing to say. I try my best to write but the words don’t come. I sat down at my typewriter a few days ago. I started to write a short story. I got about ten lines into it when I decided that it was rubbish, I threw it away and sat there with my head in my hands. I was frustrated with myself and I still am. Why can’t I write at the moment? I feel like I have lost all of my confidence and I have no ideas, nothing.

Writers write but right now, I’m not writing. I don’t know what to do. I feel like I have tried everything. I have given myself time, I have tried to read a book to try and get inspired, I have tried writing prompts. Some writers have to feel pain or sadness to write, for me, I think I need to be happy. At the moment, I’m not entirely happy. It’s hard to explain. I feel tired but it’s a tiredness that cannot be fixed by sleep. I don’t find writing enjoyable right now and this is hard for me because writing has always been an escape. I feel like life is trying to bring me down but I have to try and stay positive.

One day soon I will pick up my pen and write, for now, all I can do is wait until that happens…

 

 

Delicate Flower

delicateflower
Delicate, white flower.
Untouched by fear.

Lost in paradise.
The sky is clear.

Floating on the
surface of blue.

Delicate flower
absorbs the view.

– – – – – – – – – – – – – – –

Rain is declining
from misty grey.

Darkness steals
the light of day.

Delicate flower
trapped in storm.

The tide is turning
changing form.

White fades,
no longer pure.

Delicate flower
has to endure.

Fear, loss
tears and pain.

Delicate flower
soaked by rain.

————————

Limp, lifeless
almost dead.

Delicate flower
lifts its head.

Peeping through
the clouded grey.

Is a small beam
of light to guide the way.