Ah j’ai mis du temps à comprendre la posture du chien tête en bas !

Premièrement, cest vrai que ce n’est pas la plus jolie des postures ! Alors, j’avais pas forcément envie de la faire souvent.

Et puis c’est difficile de savoir si on la fait correctement. La tête en bas change notre perception. On connaît la posture de la planche hyper gainante et pas relaxante.

Mais ce chien tête en bas ? Ça veut dire quoi ?

Adho Mukha Svanasana en sanskrit,

– Adho pour Bas

– Mukha pour Face

Svan pour Chien

Asana pour Posture

Si vous avez un chien, vous connaissez cette posture, après une longue sieste il va s’étirer. C’est la posture du chien tête en bas.

En fait cette posture est une posture de transition. Quand j’y suis c’est que je viens d’une autre posture j’y atterris pour me reposer mais rester active en même temps.

Dans cette posture on cherche et on attend une suite. Le mouvement du corps guidé par le flot du Yoga.

Laissez vous allez ne vous écoutez pas trop.

Pour commencer voyons comment se positionner en posture du chien tête en bas :

MamaYoga-Posture Chien tête en bas

Étape par étape

Étape 1 : Prenez la posture de la table, à 4 pattes et genoux alignés avec les poignets. Mains à distance des épaules.

Étape 2 : Tournez les orteils pour les appuyer au sol.

Étape 3 : En prenant appui sur les bras et mains dépliez les genoux en levant les fesses au ciel.

Étape 4 : Poussez sur les bras et les mains pour étirer la colonne vertébrale.

Imaginez que vous formez avec votre corps la lettre “V” à l’envers.

7 Erreurs à ne pas commettre en Posture du Chien tête en bas

1. Chercher à poser les talons

Vous êtes sur la pointe des pieds et vous avez envie de poser les talons, c’est normal et je vous comprends. Sachez que la posture est tout à fait correcte si les talons sont levés et les genoux pliés. Portez plutôt votre attention vers le haut du corps. Le chien tête en bas cherche à allonger les bras le plus loin possible grâce aux mains qui s’étirent vers l’avant, jusqu’au bout des doigts.

2. Rapprocher les mains vers les pieds pour pouvoir justement posés les talons au sol

Pour une distance adaptée entre les mains et les pieds, partez de la posture de la planche. Sans bouger les mains, poussez sur vos bras et mains en expirant pour faire monter les fesses au ciel. Respirez.

3. Genoux bloqués, jambes tendues

Lorsque les fesses sont au ciel et les bras tendus, pliez directement les genoux. Le bas du corps dans cette posture est une aide au bon alignement du haut de votre corps et de votre colonne vertébrale. Gardez autant de temps les genoux pliés que vous le souhaitez, vous êtes dans la bonne posture. Si au bout de 3 respirations vous vous sentez à l’aise vous pourrez alors commencer à déplier les genoux pour étirer un peu plus l’arrière des jambes. Mais c’est tout à fait facultatif. Restez à l’aise.

4. Le poids du corps sur les poignets

Attention à vos poignets qui sont des articulations dont vous devez prendre soin. En chien tête en bas, vous supportez la quasi totalité de votre poids dans les mains, pas dans les poignets. Vérifiez que vos doigts sont complètement séparés. Étalez vos mains bien à plat sur le tapis jusqu’au bout des doigts. Prenez conscience du contact du bout de vos doigts sur le tapis. Oui, même le petit doigt est un soutien utile en chien tête en bas !

5. Alignement dangereux de la nuque

Dans cette posture vous voulez une colonne vertébrale droite. Visualisez votre dos droit et comment vous pouvez prolonger cet alignement jusqu’en haut de la colonne vertébrale : les cervicales, la nuque. Gardez vos oreilles cachées derrière vos bras. La nuque est dans le prolongement du dos, en sécurité.

6. Garder les yeux ouverts

Une fois que vous êtes bien aligné, pourquoi ne pas fermer les yeux ? Concentrez tous vos sens vers un point à l’intérieur de vous. Portez votre attention vers l’espace entre les sourcils, observez par la pensée les mouvements de votre ventre guidés par votre respiration, vous entrez vers la méditation.

7. Se forcer à rester dans la posture

Commencez par rester dans la posture pendant 5 respirations… puis sortez de la posture doucement, étape par étape. Baissez les genoux au sol, allongez le ventre sur les cuisses, le front sur le tapis, les bras le long du corps. Respirez en posture de l’enfant. Plus tard, allongez le nombre de respirations dans la posture, passez progressivement à 10 respirations puis 15…L’entrée et la sortie d’une posture étape par étape font partie intégrante de la discipline du Yoga. Cela préserve des blessures et permet une meilleure compréhension de la posture et de ses bienfaits.

Comme pour tous les autres asanas, effectuez la posture de manière confortable stable et immobile.

Je trouve toujours de nouvelles sensations dans cette posture et ne cesse de comprendre de nouvelles façons de m’y relaxer.

En cliquant ici,

apprenez 7 Techniques de Yoga pour se relaxer dans une posture difficile.

La posture du chien tête en bas est aussi un point de départ pour de nouvelles postures.

Posture Chien tête en bas-MamaYoga

Si vous y êtes à l’aise et confortable restez y jusqu’à ce que votre corps manifeste un endroit où il veut aller…un lever de jambe peut être , une rotation vers une planche latérale, la marche des pieds vers les mains pour une pince debout…. ce que vous voulez !

Écoutez vous, prenez soin de vous.

 

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