“Want to go to yoga?”…..”I’m down dog!”This week’s pose of the week is standard in almost every yoga class. If you’ve ever taken a class at one of our studios, then you’ve likely come into downward facing dog pose, adho mukha svanasana.
Benefits:
Strengthens the arms, legs and core. Stretches the shoulders, chest, hamstrings and calves. Great place to reconnect with breath, intention and the present moment.
How to:
- Start on the mat on your hands and knees. Hips above knees and shoulders above wrists. Hands slightly wider than shoulders, wrist creases parallel to the front edge of mat or slightly turned out slightly.
- Step your palms a palm length ahead so your hands slightly forward of your shoulders. Spread your palms and press through all 4 corners of the palms.
- Tuck your toes, lift your knees from the floor, lifting your hips up and back. You are an upside down “v” shape. Biceps beside ears and legs are straight without locking the knees.
- Gaze towards your shins.
- Wrap the shoulder blades on the back toward your side ribs and lengthen the pelvis up and back.
- Hold and breathe for 5 breaths or more.
- To release bend your knees, releasing knees, shins and tops of feet to the mat and belly on thighs in child’s pose, balasana.
Modify it:
If you are rounding in the low back, bend your knees to find more length in the spine. If there is sensation in the wrist joint, use a wooden wedge or a rolled up towel to lift the heels of the palms and lessen the range of motion of the wrists.