06/03/2023
Downward Dogs (Adho mukha svanasana)
-Start in an all fours position, with your hips above your knees and shoulders above your wrists.
Bring your hands slightly forwards of your shoulders, with your middle finger pointing forward, spread your fingers.
Think about creating a suction cup in the middle of your palm by pressing through the outer edges of the palm, the base of the fingers and the fingertips. This is called Hasta Bandha.
Create a spiral action in your arms by rolling your upper arms away from you and your forearms spiralling inwards (see Beginners’ tips for more detailed instructions).
Tuck your toes under, and on an exhalation, engage your lower belly drawing the navel back to the spine. Press through your hands and lift your hips back and up to bring yourself into an upside-down V pose.
Keep your knees bent at first as you find length in your spine.
Slide your shoulder blades down along the spine, collar bones spread. The base of the neck relaxed.
Maintaining length in the spine, ‘walk your dog’ by alternately bending and straightening your legs. Eventually bringing both heels towards the floor. They do not have to touch the floor.
Stay for 5 breaths.
To come out of the pose, bring your knees back down to the floor and come into Child’s pose or transition into a lunge by stepping one foot towards your hands.
Benefits:
Strengthens the whole body – upper body, arms, shoulders, abdomen and legs.
Stretches the back of the body, ankles, calves, hamstrings, spine.
Calms the mind.
Stimulates blood circulation.
Downward Dog is a great pose to rest the spine between strong backbends and forward bends.
With practice, Downward Dog can eventually become a rest pose to help you reconnect with your breath during strong Vinyasa or Ashtanga yoga classes.
Credits to www.ekhartyoga.com
