How To: Three-Legged downward facing dog

3legged dog

Downward-Facing split, One-legged downward-facing dog, Three-legged downward-facing dog, Three legged Dog, DownDog Split, What have you pose... Lots of names for this one!

Tips & Tricks:

• When you pull your leg in, round as much as you can by pulling in your stomach. Think angry Halloween Cat.
• Keep hips square...This has been my biggest challenge:/  If your hips are open, you are going to have to tap into extra strength to maintain squared off hips.  The other week when I was traveling I got to take class at this awesome studio in Venice called Exhale &  had the opportunity to take class from the Alignment Queen,  Annie Carpenter. In just one class, she gave me so much to work on, it was incredible how much homework I took from her. At one point she hovered over me &  told me "Your mantra is CONTROL, CONTROL, CONTROL." Yes mam'. So, control those hips ladies & gents- I'm still working on it too:)
• Feel out your shoulder alignment. It's easy to have one shoulder come out more than the other, so again, tap into your strength & make your mantra CONTROL. Spread your fingers wide and press firmly through your palms and knuckles. Distribute your weight evenly across your hands to help maintain a strong base.

Benefits:

• Opens hips & ribs
• Builds balance
• Energizing
• Strength building
• Full body stretch

How To: Kapotasana

Kapotasana, Full Camel

 Prep Poses

• Upward facing Dog, Cobra, Bow, Bridge, Wheel, Fixed Firm pose, pretty much any yummy feeling backbend

Tips & Tricks

•  Do not attempt this pose out of the blue- this is a super deep back bend so warm up thoroughly before busting this out.

• Start with a big inhale to lift your chest & upper spine up & over

• To make sure you are not collapsing in your lower spine, keep hips forward & focus on bending  the whole spine evenly

• In step 3, you can push against your feet to lift your chest up. This feels super good on your shoulders and chest too... (I learned this trick while taking Advanced from Aiko & Troy at Bikram Yoga Pleasanton) They are an AMAZING team so recommended visiting their studio in Nor Cal if you are in the area. They have so much knowledge to share & do a superb job at it!

• In the final expression, bring your elbows as close as you can together, eventually to touch.

• Do not forget to breathe! This back bend is very intense so keep the oxygen flowing & when you are ready to come out, do so SLOWLY. Sometimes I get a rush or headache when I come out of this & that usually tells me I am either dehydrated or haven't been back bending as often as usual. This pose is very revealing! Pay close attention to how you feel during & after the pose. Your body might be trying to tell you something...

Follow up poses: 

Savasana, Child's Pose, a twist, Downward facing Dog, Rabbit- maybe this should be next weeks challenge pose?! Stay tuned...

Benefits:

• Hip opener, heart opener
• Stretches front of the body, chest, neck, shoulders
• Stretches thighs & back
• Improves blood circulation
• Helps in releasing tension in the hip and shoulder area