This classic yoga pose is more vigorous, but it has plenty of benefits as well. Whether you're new to yoga or have practicing for years, this is an important pose for your practice. For anyone new to yoga or those with more limited mobility, use the adjusted pose at the bottom.
Benefits of this pose include:
- Aligns your spinal column
- Relieves tension in neck and shoulders
- Strengthens your arms and legs
- Stretches and lengthens your hamstrings, calves and achilles tendon
- Increases flexibility in your ankles
- Improves your complexion and circulation
1. Start on your hands and knees in table position, with your hands directly below your shoulders and knees directly below your hips. Double-check your positioning is correct before going into the pose further.
2. Make sure the creases inside your elbows are facing each other and your fingers are spread open.
3. Inhale, tuck your toes under and straighten your legs, pushing your buttocks up.
4. Push on your palms for more stability and strength and press your chest towards your thighs.
5. Breathe deeply and hold this pose for 20 to 30 seconds.
Adjusted Downward Dog
Tania Manczarek is a holistic swiss army knife. A trained therapist, intuitive energy worker, certified yoga instructor, massage practitioner and hypnotist, she focuses on healing through the mind/body/spirit connection and helping people live an authentic and balanced life. Originally, from Los Angeles, she left to travel the world over 5 years ago to find her own path of healing and to follow her dreams. Now living in France, she offers individual wellness services by phone/Skype, events and retreats in France and abroad and support for individuals with chronic illness. Her FB group is Feel Better Be Happy.
Essential Yoga by Olivia H. Miller (2003).
http://sutherlandyogastudio.com (photo 1)
http://www.yogajournal.com.au/start-where-you-are/ (photo 2)