Follow Fate to Add Teacher WeChat to Watch Teacher’s Moments~In yoga classes, we often hear ‘listen to your body’s voice’.
However, the teacher keeps asking us to do the four pillar up dog down dog transition, which is quite tiring.
Perhaps the first two in series felt great, but then the shoulders protested.
At this point, I feel that the traditional ‘vinyasa tandem position’ may not be safe or suitable.
Similarly, for teachers, what if students just don’t have enough core strength to make this connection? Looking in the eyes, anxious in the heart.
Concatenation is one action, one breath.
If the action is not in place, there will be excess breathing, and if there is excess breathing, the movement will not be smooth.
The following variants can make the four pillar upper dog lower dog more elegant.
Remember: If you are injured in some part of your body, it is important to understand which actions will aggravate the injury and avoid it.
If it hurts to do it, please do not do it.
1.
Keep the slant board in downward dog position and switch to a slant board, with the shoulders directly above the wrist and the heels directly above the ball of the big toe (if you lower the dog too close, walk your feet back when reaching the slant board).
Just stay here, establish the core and strength here, don’t be a four pillar upper dog, wait for the surrounding friends to finish the four pillar upper dog, and then return to the lower dog together.
▼ Reduce difficulty by landing on two knees and keeping the knees behind the hips.
Alternatively, with one knee on the ground and half of the diagonal board, pay attention to swapping the knees each time to balance the left and right sides of the body.
▲ Increase difficulty: Lift one leg off the ground, maintain hip height, parallel hips to the ground, and activate the core.
Hold for a few seconds before switching sides.
If you are doing a Salute B or other standing pose flow, pull the front leg back and raise it up.
2.
If you have sufficient strength, this is the most ideal move.
From four pillar support to snake pose or upper dog, you need upper body strength.
From downward dog pose to diagonal plank, maintain a straight position, then push your body forward with your shoulders above your wrist, keep your shoulders raised, and pinch your elbows inward, like doing a push up.
Don’t lower too low, lower to a height where you can still push yourself back.
Then push back on the diagonal board or do a few push ups.
Then return to the lower dog.
▼ Reduce difficulty by landing on both knees and keeping the knees behind the hips.
▲ Increase difficulty by starting with a single leg diagonal plank, keeping the raised leg off the ground, and moving forward to the four pillar support.
3.
Skipping the four pillar support and wanting to practice the dog pose, but not wanting to do the four pillar support? Try this: from a slanted plank, rotate your toes, place the back of your foot on the ground, start with your right foot and then your left foot.
Do not touch the thighs or pelvis to the ground, lower the pelvis, unfold and lift the chest, and enter the upper dog position.
When coming out of this pose, rotate your toes and step on the ground to return to the downward dog pose.
▼ Reduce difficulty and skip the four pillar support to do snake pose.
From a slanted plank position, the shoulders extend beyond the wrist.
As it approaches the four pillar support, kneel down and move the shoulder chest forward in a serpentine pose, releasing the instep to the ground, pelvic to the ground, bending the elbows, and expanding and lifting the chest.
▲ Increase the difficulty by creating a four pillar support or two before returning to the ramp or becoming an upper dog.
By persistently practicing these variants, we can make the four pillar upper dog lower dog more elegant.
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