There are certain poses or movements that tend to bring out the worst or the best in us, depending on our headspace.  For me, that’s Dolphin Pose.  I have sort of a love, hate relationship with it and I find that it’s all in my mind.  If I go into Dolphin Pose, calm and patient, I’m much more inclined to enjoy it and come out of it feeling a sense of accomplishment.  On the contrary, if I’m seeking perfection or I am frustrated and tense, I notice the outcome is much different.  I guess that goes with just about everything.  It’s all about our perspective and our willingness to be open to new possibilities, even if we look a little silly in the process.

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Dolphin Pose

  • From Forearm Plank, exhale, walk your feet toward your elbows.
  • Stack your hips over your shoulders.
  • Gaze slightly forward between your forearms.
  • Lift your naval to your spine, firm your abdominal wall.
  • Engage your pelvic floor.
  • Press away from your mat to prevent sinking in your shoulders.
  • Hug your elbows in to keep them shoulder-width distance apart.
  • Hold and breathe for several rounds of breath.
  • Walk back into Forearm Plank pose or releasea into Child’s Pose.

Variation

  • Place a yoga block (lengthwise) between your palms. This will help to keep your elbows in line with your shoulders.

Body

  • Strengthens shoulders, arms, core and legs.
  • Releases hamstrings and calves.
  • Tones abdominals and helps to enhance healthy digestion.

Mind

Chakra (Energetic Body)

  • Dolphin Pose welcomes heat into our root chakra (Muladhara), the first of 7 main chakras in the energetic body, located at the base of our spine. The color of this chakra is red.  This chakra represents our most basic need for home, stability, safety, and connectedness.  When we ignite this chakra in poses like Prayer Twist, we feel abundant and connected to our roots.
  • Dolphin also taps into our Solar Plexus or third chakra (Manipura). This chakra is associated with our confidence, power, relationship with self and ego. It chakra resides in the abdominal area, obliques and internal organs (pancreas, liver, stomach, spleen).  The element of this chakra is fire and the color of this chakra is yellow.  When Manipura is in balance, we have a better understanding of self and we are able to separate our higher consciousness from our ego.  When practicing asanas, such as prayer twist, we “cultivate a willingness to gain insight into your understanding of power, individuality, and identification.”
  • Lastly, Dolphin Pose activates our Heart Chakra or fourth chakra (Anahata). This chakra is associated with compassion, service, unconditional love, connectedness and empathy.  The element of Anahata is air and the color of this chakra is green.  Anahata is the bridge between our lower three chakras and upper three chakras.  It’s where “me” becomes “we”.  When Anahata is in balance, our perception of separateness dissolves and we develop a greater understanding of our connection with all living beings.

Spirit

  • As you become increasingly challenged in this pose, sharpen your focus on your inhales and exhales, and bring your attention into to your body. Rise above your thoughts and preoccupations of perfections, and see where your breath takes you.

 

Namaste,

Coach Jentry

Gumsaba Fitness Class schedule Monday 7/18/16

5:30AM Sunrise Danville Womens class – Coach Briana – Weightless Monday!

5:30AM Sunrise Danville Mens class – Coach Joel – Weightless Monday!

6AM Sunup Morga Womens only Class – Coach Jentry – Weightless Monday!

8:15AM Sunrise Moraga Womens only Class – Coach Michelle & Coach Kristin TRX Strength

9AM Sunshine Walnut Creek Womens only class – Coach Briana – Weightless Monday!

11:00AM Cytosport All Levels Cardio Kick – Coach Michelle (private class)

11:30AM Cytosport All Levels Trigger Point Rolling – Coach Michelle (private class)

12:00PM Cytosport Intermediate/Advanced Bodyweight Training – Coach James (private class)

2PM Cytosport Hatha Yoga – Coach Michelle D. (private class)