Venus Rising

Yoga for LivingIssue: Virgo 06

Work it Out With Downward Facing Dog and Seated Forward Folds

Healthy Perfection

DOWNWARD FACING DOG or ADHO MUKHA SVANASANAWhile the sun is in Virgo, the clean lines and symmetry of downward facing dog will appeal to your need for order, logic, and organization. Downward facing dog pose requires balanced work through all parts of the body, including the arms, the legs, and the spine. As a foundational pose, it forms a basis for alignment in all other yoga poses. This is a grounding pose, which highlights the earth element of Virgo. It’s a neat and tight system that facilitates healthy alignment and even space through all the joints. When balanced in downward facing dog, we feel spacious, stable and open to the world.

Start in a table top position with hands beneath the shoulders and knees beneath the hips. Spread your fingers wide, making sure the creases of your wrists are parallel to the front edge of your mat. Tilt your pelvis forward, lifting the sitting bones toward the ceiling. Keeping your pelvis in this position, lift the knees off the floor and press the hip away from the wrists, lengthening the spine, pressing the heels toward the floor, and straightening the legs. If your hamstrings or lower back are tight, keep the knees slightly bent. Line up your heels behind your ankles so that when you look back you cannot see your heels. Continue to press into the thumb side of the hands, and reach the hips away from the wrists. Wrap your armpits toward the heart, rotating the upper arms externally. Imagine your body making the shape of an upside down V. Breathe, and visualize your spine growing longer. 

Calming the Critic

When a Virgo is out of balance, she can feel anxious and irritable. Forward bends are a wonderful way to cool 'hot' emotions like anger, relax an overcritical mind, and calm the nervous system. In seated forward fold, I recommend working actively through the legs and feet. This satisfies a Virgo's need to work and have control. After lengthening into the forward fold, relax and allow the spine to release over the legs while the head hangs. This will help to calm the nervous system and is a good way to practice letting go.

SEATED FORWARD FOLD or PASCHIMOTTANASANASit with your legs extended. Bend your knees slightly, and tilt the pelvis forward to lengthen through the lower spine. There should be a natural curve in your lower spine and weight evenly planted on both sitting bones. Keeping your pelvis in this position, straighten the legs. If your back rounds when you straighten the legs, keep your knees slightly bent. Point your toes up toward the ceiling and reach your inner thighs toward the floor. Extend your arms toward the ceiling, and reach out as you fold forward over your legs.Once you have reached your maximum extension, allow the head and the arms to hang over the legs, yet keep your legs and feet active. Feel your skull and the arms heavy. Breathe into the back of your body, and imagine tension dissolving with each exhale.

Avoid injury! When practicing yoga, listen to your body and take responsibility for your safety. Always move gently into poses, and do not push too hard.