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Arms at the Wall Dog

Arms at the wall (or tree) is a modification for the downward dog asana if you have a lot of wrist issues. This asana modification is also an excellent way to relieve stress in the shoulders and spine at your office, in the grocery line up or at home in the kitchen between peeling and chopping. Notice that the same action occurs in the arms – active hands – all knuckles pressed in, heel of the hand firmly connecting with the surface, and upper shoulders rolled out via the drawing down and broadening of the shoulder blades. Again you are getting all of the benefits of downward dog as your head is lower than your heart.

Continue to breathe and allow that “hollow feeling” in your lower belly. You will need to pay attention to keeping the thighs active by continually lifting the knee caps so as to emphasize the forward rotation of the pelvic floor. This is an asana you can do at the office, in the kitchen or at the park with out any to-do. Simply find the surface where you will place your hands, making sure it is hip height. Then walk yourself back until your arms are straight. Feel as you bend forward that you are “turning the dial” in your pelvis until your back is flat and the same plane as the surface beneath you – you may need to “walk ” your feet back or forward to adjust so your feet are directly under your hips, and your shoulders and hips are on the same plane. Always think of stacking your joints, so they are fully supported. Again breathe and release the jaw with a big – ahhh. Excellent!

Published by Mary-Jo

I am passionate about diversity, inclusion, sustainability and community. Having raised my children in a small B.C. town as a single parent, I relied on the community, my resourcefulness and the land to sustain us. We developed a market farm,built a cafe and catering business that utilized the produce, local farmers and families to thrive. As a Waldorf school parent I became experienced in biodiversity, edible landscapes and community engagement. I gained substantial skills in leadership, facilitation, project management, communication through teaching yoga and running various business's. My role as a facilitator and trainer to individuals seeking to become a yoga teacher- whom never thought that they could stand in front of a room and speak in public, gave me insight into human nature and coaching. In addition to designing and building businesses - cafés, yoga studios and national training programs, I am a student of Social Development & Social Psychology and understand the complexity and importance of social engagement. I can handle with grace most any situation, having encountered a disability later in life. Consequent to becoming disabled and through advocacy and providing peer support I have trained and acquired extensive exposure and understanding of UN principles on disability, The Human Rights objectives, theories and principles of Universal Design and the various challenges and obstacles for those affected and the relationship to various stakeholders. After 30 years of teaching yoga, my spinal cord injury and subsequent sabbatical has allowed for the integration of my yoga and more in-depth study of the Healing Arts. I have had the fortune of working with some of the best in the field of rehabilitation, Somatic Experiencing and manual therapy including Emilie Conrad, Mark Finch, Judy Russel, Rod Stryker, Carolyn Myss, Ana Forest, & Tim Miller, Susan Harper, Mariah Moser, Herta Buller and Nature.