Downward dog is one of the postures you’ll practice in nearly every yoga class you go to. It’s excellent for strengthening the upper back, shoulders and arms, and at the same time stretching the entire back side of the legs. It is a basis upon which many combinations of poses can be built and makes an excellent transition from standing poses to seated poses.

Steps

1. Come onto your hands and knees. Keep the knees directly under the hips and slide your hands approximately one hand-length away from the knees (about 6 inches). Spread your fingers wide apart pressing the entire palm into the floor, and curl the toes under.
2. On an exhale, lift your knees off the floor and, keeping them bent, tilt your sit bones so they rotate up toward the ceiling. Press into the base of your index fingers extending through the entire length of the arms and shoulders. Lift your hips away from the lower back to lengthen the spine. Keep your head in line with the arms.
3. Begin straightening the legs by pressing the inner heels down toward the floor. Keep the length in the spine, even if it means not straightening the legs completely. Draw the shoulders away from your head and press the shoulder blades in tightly against the rib cage. Rotate the inner groins away from the front of the body. Allow the backs of the legs and knees to open as you’re able. Your gaze should be resting gently toward the knees.

Comments

Breathe long and deep in downward dog for 1 to 5 minutes before coming down to relax in child’s pose. Adho mukha svanasana is a wonderful, introspective pose for anyone needing to calm and clear the mind as well as lift the spirit.

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Child’s Pose