BAHR-mahn-AHS-anna
Benefits
- Strengthens arms, shoulders, and knees
- Offers space to open your spine
- Grounds your energy and calms your nervous system
Contraindications
- Wrist injury or strain
- Knee pain or strain
- Arthritis
How To
- Plant your hands and knees on your mat
- Rest your hands underneath your shoulders and spread your fingers wide
- Ground down through your pointer fingers and parallel them to one another
- Rest your knees under your hips, keeping them hip-width distance apart, and place the tops of your feet flat on your mat
- Tuck your chin in subtly towards your chest
- Rest here for a few breaths
Modify or Replace
- Rest your knees and/or ankles on a blanket for added support
- Create a fist with your hands to take some pressure out of your wrists
Sequencing Tips
Before:
After:
- Puppy Pose (Uttana Shishosana)
- Downward-Facing Dog (Adho Mukha Svanasana)
Teaching Cues
- Puff up the space between your shoulder blades, creating a mountain in your upper back
- Draw your belly button towards your face, engaging your core slightly
- Draw your tailbone away from you, towards the back of your space
- Find a slight bend in your elbows
Variations
- Rest your knees in closer together and closer to your hands for added stability
- Tuck your toes under for an added stretch in the sole of your foot
Watch Out For
- Dumping your weight into your wrists
- Losing core engagement