DOWNWARD DOG
Suggested Duration
5-10 breaths
Bene ts
This pose is both a strengthening and a rejuvenating posture. It stretches
the calf muscles, strengthens the arms and shoulders, and elongates the
torso and spine. Downward dog is a great neutralizing pose for the spine
when used between a forward bend and a backward bend.
Risks and Contraindications
Modify or avoid this pose if you have serious wrist or shoulder issues.
Alignment Points- Begin on the hands and knees, tuck the toes, and lift the hips. Place
the feet hip-width apart. Spread the toes and align the heels directly
behind the second and third toes. - As the heels descend toward the oor, work the legs toward straight,
with the thighs pressing back and the quadriceps engaged. If straight-
ening the legs causes the spine to round, maintain a slight bend in the
knees. - Tilt the sitz bones toward the sky to further lengthen the side of the
body and back of the body. - Place the hands about shoulder-distance apart, with the index ngers
pointing straight ahead and the ngers spread wide. - Straighten the arms and rotate the upper arms outward and slide the
shoulders down and back, keeping the neck free and long. - Align the ears between the upper arms and rest the gaze comfortably.
Modi cations and Other Options - If you have tight hamstrings, spread the feet the width of the mat.
- If your shoulders are tight, rotate your ngers slightly outward.
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