How to Do
How to Do Downward Facing Dog Yoga
You must have adequate stability strength in the shoulder girdle to maintain this pose.
All Yoga poses and positions are relative to each individual's level of flexibility and mobility - there are no universal joint positions/postures/or ROM's. Please note that not every Yoga position is appropriate for every individual. Work at a safe, comfortable and pain-free pace.
Each exercise should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop this exercise.
Beginning
Beginning Downward Facing Dog
1. Start on your hands and knees with your hands directly underneath your shoulders.
2. Be sure the fingers are facing straight ahead.
Movement
Downward Facing Dog Movement
1. Keeping your hands firmly in place, lift the knees off the floor.
2. Drive the hips high into the air, extending the legs.
3. Try to keep the heels on the floor this is not imperative.
4. Try to keep a straight line running from the arms, through the spine, and through the tail bone.
5. Straighten the legs as much as possible without letting the lower back round.
6. It is acceptable to allow the heels to come off the floor as well as slightly bend the knees to keep the back in a straight line.
7. Hold this position for 3 to 5 deep breaths.
Benefits
Downward Facing Dog Benefits
Increases flexibility primarily in the Latissimus Dorsi, Pectorals, and Hamstring group.
Increases stability strength in the shoulder girdle.
