Hey everyone! If you haven't had the chance, check out this week's article about HBHL in the Montgomery Advertiser. You can find it through the HBHL testimonials section:
Montgomery Advertiser Article on HBHL
For those HBHL -AL folks, we are running the Earth Fare 5K on Saturday. It starts at 8 AM. Check in with Facebook to find out when we'll be meeting for an HBHL photo...and don't forget to wear your T-shirt! We'll have racers of all levels. I'll probably be walk/jogging it, there will be a few runners and some will be pushing their kiddos. So come join us!
This week I'm including a new lesson on yoga poses to familiarize you with some of the more common ones we use in class. Thanks to Jessica Turner for her contributions to this effort!! She'll be sharing some great yoga insights with us over the next few weeks...
Downward Facing Dog Pose
Adho Mukha Svanasana
By Jessica Turner
Sources:
Light
on Yoga by B.K.S Iyengar
Downward
facing dog is a pose we do often during yoga class, and many instructors may refer to it as a resting pose. I don't know about you, but when I first started doing yoga, I thought how could this be a resting pose? After talking to some teachers, what I learned changed the way I thought of the pose, and gave me more insight into my own body. I'd like to share that information with you.
First, downward facing dog IS a
resting pose, an active resting pose! For anyone who has breathing difficulties (I
have asthma), or even if you are just breathing harder through a more vigorous
class, take a few deep breaths in this pose.
The diaphragm is lifted into the chest cavity causing the heart rate to
slow down. If you are tired, you always
have the option to skip your chaturanga flow and go straight to down dog to take
a few breaths.
This pose also stretches your entire
body, including your hamstrings, calves, Achilles tendons, arms, shoulders,
chest, and back. As your body gets warm
throughout a practice, you’ll be able to notice how this pose feels differently
in these areas. Another huge benefit of
this pose is that it is an inversion; your heart is above your brain, so
healthy blood flows into the brain rejuvenating cells and relieving
fatigue. However, you can only get these
amazing benefits if you do the pose with good form! Remember that yoga is all about listening to
your body, there is no ego or competition.
Everyone practices at a different level, so do what works best for your
body. Listening to your body helps
prevent injuries, and makes your body feel great. Trust me, your body will thank you for it and
over time you will notice a difference in difficult poses as you continue to
practice. Below are a few key points to
keep good form in downward facing dog pose.
1.
Check the position of your hands and feet.
Feet are hip distance apart (NOT together!). Fingers are spread wide. You should be able to shift your weight
forward to a plank position without moving your hands or your feet.
2. Push through the palms of your
hands. If you find your hands slipping
in this pose, you may have too much weight in your hands, lift your hips higher
and shift more weight into your lower body.
You may need to bend your knees to do this. You may also try using a block under each
hand to help you push your upper body back.
3. Feel your shoulders open and stretch
when you push through your palms. Feel
your spine elongate. For those who
struggle in this pose (like me!), always check in with the position of your
upper body first. Create a straight line
from your finger tips to your sit bones (even if it means bending your
knees!).
4. Relax your head and neck, look
back through your knees or maybe even up toward your belly button.
5.
Without moving your upper body, slowly begin to straighten your legs (STOP when
you feel your upper body begin to shift).
6. Try to make this your new down dog every time
you come into the pose (feel the difference?)
Additional
Benefits:
- Calms the
brain and helps relieve stress and mild depression
- Energizes
the body
- Stretches
the shoulders, hamstrings, calves, arches, and hands
- Strengthens
the arms and legs
- Helps
relieve the symptoms of menopause
- Relieves
menstrual discomfort when done with head supported
- Helps
prevent osteoporosis
- Improves
digestion
- Relieves
headache, insomnia, back pain, and fatigue
- Therapeutic
for high blood pressure (may need to support head on bolster or block),
asthma, flat feet, sciatica, sinusitis
I
hope you enjoyed this review of downward facing dog pose! Please feel free to
ask any questions or let myself or Jessica know if you would like to feel an adjustment in this pose. We are always available after class, hope to see you there!
This week's SUPERFOOD: CINNAMON!
Check out my blog on Cinnamon here:
Cinnamon Benefits
This week's recipe is AWESOME cinnamon bread. It's delicious - and good for you! And it's even vegan :)
This weeks recipe: Cinnamon Bread!
Ingredients:
1/4 cup
shortening
3/4 cup
granulated sugar
2 tablespoons
water
2 cups whole
wheat flour
1 tablespoon
baking powder
1 1/2 teaspoons
ground cinnamon
3/4 teaspoon
salt
1 cup soy or
rice milk
Topping:
2 teaspoons
ground cinnamon
1/2 cup
granulated sugar
2 teaspoons
melted dairy free margarine (Earth Balance brand)
1. Preheat oven to
375 degrees, and spray a 9x5x3 loaf pan with dairy-free baking spray.
2. In large bowl
cream together shortening and 3/4 cup sugar thoroughly. Add water 1
tablespoon at a time. Beat until fluffy.
3. In a separate
mixing bowl, sift together the remaining dry ingredients: flour, baking powder,
cinnamon, and salt. Add the dry mixture to the shortening mixture,
alternating it with the soy/rice milk.
4. In a separate
bowl, mix together the topping ingredients.
5. Pour the batter
in to the prepared load pan. Sprinkle the batter with the topping
mixture. Bake for 45 minutes or until an inserted toothpick comes out
clean and the topping is crusty brown. Cool at least 10 minutes before
slicing.
If you haven't answered this week's Facebook Question, go to Facebook and share your answer: What's your best new habit since joining Healthy Body Healthy Life?
Have a wonderful week!
Be Educated. Be Balanced. Be Fit. Be Healthy.
Namaste,
Jannell
Have a wonderful week!
Be Educated. Be Balanced. Be Fit. Be Healthy.
Namaste,
Jannell
Jannell MacAulay, BS Biology, MS Kinesiology
Certified Yoga, Powerbodyz, Piyo and Fitness Instructor
AFAA Certified Personal Trainer
HBHL ~ Learn. Change. Grow.
www.healthybodyhealthylife.org
Great explanation Jessica!!!
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