Downward Dog

How To

This is one of the foundational poses in Yoga. It strengthens the arms and shoulders, stretches the calf muscles, and elongates the torso and spine.

Downdog is a great pose to ease into the handstand because your head is well below the hips, which primes you for being upside down. The pose also requires that you push your head through your shoulder, improving shoulder mobility.

• Begin on your hands and knees. Align your wrists directly under your shoulders and your knees directly under your hips.
• Stretch your elbows and relax your upper back. Tuck the toes and lift the hips.
• Spread your fingers wide and press the floor away from you, as you lift through your pelvis.
• As you lengthen your spine, lift your sit bones up toward the ceiling.
• Now press down equally through your heels and the palms of your hands.
• Rotate the upper arms outward and slide the shoulders down the back, keeping the neck free and long.
• Align the ears between the upper arms

Breathe. Hold for as many breaths as you can.

Tips

Breathe through your shoulders

Place your hands on the floor, with fingers spread wide. Your head should be in between your arms, not hanging downwards, keeping a straight line from tailbone to the top of the head.

Shoulders actively press down and back away from your ears. Let the breath flow through your shoulders, while you clear your mind and relax.

An engaged core makes a straight line

Engage the lower belly by drawing the navel in towards the spine. A firm core is key and can help take some weight off from the shoulders and wrists and back into the legs.

Don’t forget your lower body

Push your tailbone up and back. Make sure your feet are placed hip distance apart with your toes pointing to the front.

Actively press the heels towards the floor with knees slightly bent. Don’t put too much distance between your hands and feet.