How to perform downward facing dog

Have you been considering adding yoga to your movement options?  One very common pose that you may have heard of is Downward Facing Dog. It is used in most yoga practices, so it is a good one to know.

Maybe give this one a try before class! Downward Dog stretches and strengthens the entire body.  Take a few relaxing breaths and then begin!
 
Here is how to do it:
-Come onto all fours with your wrists under your shoulders and knees under your hips. 
-Tuck under your toes and lift your hips up off the floor as you draw them up at back towards your heels.
-Keep your knees slightly bent if your hamstrings are tight, otherwise try and straighten out your legs while keeping your hips back and heels reaching towards your mat. 
-Walk your hands forward to give yourself more length if you need to.
-Press firmly through your palms and rotate the inner elbows towards each other. 
-Hollow out the abdominals and keep engaging your legs to keep the torso moving back towards the thighs. 
-Hold for 5-8 breaths before dropping back to hands and knees to rest.

Do remember that yoga is a practice.  It isn’t about perfect form when you begin but rather about beginning and improving as you practice.  This is a fun pose for a child to practice with you, so if they are around when you are learning, invite them to join.  The giggles are great exercise for you both also!

Leave a Reply

Recent Comments
×
×

Cart