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Elements of the Vinyasa |
In-Person Workshop

Saturday, May 8, 2021
1:00 - 3:00 PM
Updog Yoga Studio in downtown Tulsa

What is this Vinyasa movement?

The vinyasa is a central part of the practice that we do at Updog Yoga. It is the process of linking one pose to the next and it loosely translates to "how you place yourself". A vinyasa includes a forward fold, a plank, a low push-up or chaturanga dandasana, a backbend (updog/cobra) ending in a downdog (either a rest or a hamstring scorcher depending on who you are).

Hour 1. Get to know your Forward fold and Chaturanga Dandasana -

Forward folds are not created equally. If you are tight in the hamstrings, a forward fold feels impossible but did you know that they can be equally challenging for hypermobile yogis? And what is this chaturanga dandasana thing? Chaturanga is often referred to as the low push-up of a vinyasa practice and cued with the ever so friendly “step back to plank and lower halfway down”. It takes a lot of core strength to lower down halfway without sagging in the mid-section while simultaneously engaging the shoulders. The first hour will break down these two key elements of the vinyasa so that you are aware of the actions required to execute these poses repetitively in a practice as well as the modifications.

Hour 2. Get to know your Updog and Downdog-

With such cute names, these poses are no puppy dogs. Updog is a repetitive heart opener in a vinyasa practice that requires a lot of mobility in the upper back and chest. It is not for everyone. I have not done an updog in years but I love a deep cobra when I am feeling strong. Let’s get you to a place where you understand your updog and how to execute it or modify it in your practice. Downdog is either a killer hamstring opener, chest and shoulder opener, or a resting pose in a powerful vinyasa practice. To get it right requires a strong upper back, open chest, and lengthening of the hamstrings. Both the upper and the lower body have important roles to play to execute either "dog" successfully repetitively. Let us help you get to know your dogs so you can incorporate more healthy alignment into your practice right from the get-go.

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