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Asana Analysis c

Published on May 3rd, 2023 | by Catherine Tingey

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Reverse Snow Angel

Reverse Snow Angel

Reverse Snow Angel is a wonderful back body strengthener. While not a classical Hatha yoga posture, it’s a fun exercise with many benefits for the spine.

Reverse Snow Angel promotes good posture, T-spine proprioception (which can be a tough area to develop sensation in) and can relieve some types of low back pain.

If your students are comfortable in poses like LOCUSTReverse Snow Angel is a great next step pose to teach.

Before doing Back Extension type poses, it’s wise to warm up the body through spinal articulation like CAT COW.

You can follow this with a few BABY COBRAs.

Private Yoga Instructor Los Angeles Santa Monica Reverse Snow Angel

Let’s break down the pose.

DIRECTIONS

  • Lay on your belly (prone position) with chin or forehead on the floor. All four limbs on the floor.

  • Open your arms like the letter ‘T’, palms facing the floor.

  • Separate your legs slightly – this will look like a skydiving position.

  • Lift your head off the floor but keep your gaze at your mat–head is extension of spine here.

WORK IN THE POSE

Private Yoga Instructor Los Angeles Santa Monica Reverse Snow Angel

  • Lift all four limbs and head; inhale extend arms overhead and bring inner legs together

  • Exhale open back into starting position

  • ** To protect the low back from overarching: draw the navel in slightly and lengthen the tail as you lift. Think ‘length away from a lifted center instead of heighth.’

BENEFITS

  • Strengthens the entire back body including muscles that support your spine

  • Promotes good posture

  • Counteracts the negative effects of sitting

  • Tones buttocks

  • Enhances proprioception (sensation) in the thoracic spine

FOLLOW UP POSES

For more postural training poses which counteract the negative effects of sitting, look up the tag Back extension on this site.

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Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 31 years and teaching privately for 11 years.

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About the Author

Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 31 years and teaching privately for 11 years.



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