Namaste,
My name is Apeanya.
I'm a yoga teacher who also offers live classes on InsightTimer.
I am a firm believer in proper body alignment when it comes to practicing yoga safely and effectively and there are a lot of details.
So it can feel overwhelming and intimidating at first especially when you are just introduced to yoga.
My intention of making this short breakdown into small portion alignment audios is to help you to digest this massive information little by little.
And one day I trust that you will become more confident with your own practice.
However,
The information I share is never one size fits all.
If you try this alignment at home and feel that they don't work or worse you are hurting yourself,
Please know that the best way the best way to deal with it is to consult with experienced yoga teachers in person or through videos lessoned so he or she can see what you are really doing.
Don't forget that your body is unique.
A little adjustment may apply or you may have to do some yoga poses from a different perspective.
Let's begin.
This audio I want to focus on the alignment of hands of hands and feet when they are carrying weight.
Let's talk about the alignment of the hands first.
I suggest you should do these alignment actions while I am talking.
Get yourself into a tabletop position facing the short side of your mat.
Hands are on the mat a little wider than your shoulders.
Knees are beneath your hips.
Align your wrist creases parallel to the rim of the mat which you actually have to turn your hands out slightly.
Then press down evenly on four corners of your palms with fingers spread apart and crawl the tips of them into the mat evenly.
You should feel that your hands are actively working to keep you safe.
How much you have to press down and crawl will depend on the amount of weight you carry.
Typically,
The more weight goes into your hands,
The more action should be to balance one another.
For example,
The intensity of the alignment action of your hands which you feel now in the tabletop position will feel different when you are doing handstand or any of the arm balance poses.
Second,
The alignment of your feet.
Let's stand in Tadasana,
A mountain pose.
Have your feet hip distance and your toes pointed straight forward.
Balance on four corners of your feet with all of your ten toes lifted.
Spread them apart.
Keep the action of the spreading.
Then intentionally press down your big toe and little toe into your mat.
These actions will incorporate the arches of your feet and engage your legs muscles.
Remember you want this action to feel right to you.
Not too much,
Not too little.
Standing with the involvement of your arches and legs muscles are much more effective in order to keep you strong,
Grounded,
And safe.
This is it for this audio.
Before I say goodbye,
Please be mindful that in order for hands and feet to carry weight healthily,
They must be active.
Put weight on them while your hands and feet are passive is a recipe for an injury.
Until next time,
Namaste.
