Wall Dog

How To

This exercise stretches the backs of the legs, the sides of your body, spine, chest, and shoulders.

• Stand in front of a wall with your fingertips, touching the wall at the height of your hips.
• Walk away from the wall and place your full palms on the wall. Check your lumbar spine to make sure that it is not rounded. Keep raising your arms until you find a height that allows your lumbar spine to dip into the back rather than poking out.
• Often, the feet will end up behind the hips. If you feel as if your body is leaning into the wall, step slightly closer to the wall as this will help enhance the axial extension of your spine.
• Press through your feet and hands as you stretch your hips toward the middle of the room.
• Try wagging the hips gently from side to side to augment the sensation along the side body and shoulders.
• Stay here for a few breaths. Walk your feet toward the wall to return to a standing position.

Tips

Tip 1

Use this pose to warm up and relax your shoulders in between inversions