Camila WickboldAstrologer | The Cosmic Connection Company

Ejercicios de yoga para abrir y fortalecer los hombros 4: Postura de perro boca abajo

12 Jul 2019 · 2 min

Open source

2:15

Short guided yoga transcript from a YouTube video focused on shoulder-opening and strengthening through downward-facing dog and dolphin variations. The excerpt guides transitioning between down dog and dolphin, instructs the practitioner to move through that sequence five times, then lower to the knees and rest in child's pose. Multiple speakers provide cues and feedback.

Questions this video answers

Five times.

Child's pose (knees down, child's pose to your heels).

Sam.
Dog, hands down. Besides you. Lift your heart upward facing. Okay. Send it out and back downward facing dog. Okay. Last row is from down dog to dolphin. So you'll feel the same sensation. You're going to keep your feet right where they are. Hands right where they are. Take a breath in. Belly stays engaged as you exhale. Slowly bend both of your elbows down towards the ground. Wrap them in towards each other and you'll find dolphin. Good. Take a breath in, take a breath out. Take one more inhale. As you exhale, start to press through your palms. Lift your elbows. We'll come right back to downward facing dog.
Good.
Then we'll move through that five times. Take an inhale as you exhale. Slowly lower elbows to the ground.
Good.
Take a breath in as you exhale. Push through your palms. Lift your elbows away from the earth. Again.
Like that.
Inhale. Exhale. Elbows down towards the ground. Breath in. Press through your palms. Breath out. Lift your elbows.
Good.
Three more. Inhale. Exhale. Gently wrap your elbows towards each other. Lower them down to the ground.
Good.
Inhale. Exhale. Press through your palms. Lift your elbows away from the floor. Last two. Inhale. Exhale. Wrap your elbows in. Shoulders strong. Heart soft. Good. Breathe in. Breathe out. Straighten through your arms. Nice and long. One last time. Inhale as you exhale. Slowly lower elbows that chest down. Breath in, breath out. Push through your palms into your elbows.
Good.
Knees down.
Child's pose to your heels. Take a breath in. Take a breath out. Good.
One more.
Sam.