One of the essential asanas or physical poses in every yoga class is down dog, or Adho Mukha Svanasana. It stretches hamstrings, calves and shoulders while also providing strength in your arms and back.
- Start on your hands and knees, then move your hands forward at least a hands distance.
- Have your hands at least shoulder width apart, make sure your fingers are spread apart and push down through the squishy part in your hand just at the base of the fingers.
- With your feet hip-width apart, tuck your toes under and lift your knees up, then pull your hips back.
- Your knees can stay bent and your heels may or may not touch the ground – easing them towards the ground will help deepen the stretch even if your knees are bent.
- Try tipping your tailbone slightly up to the sky to deepen the stretch and prevent your lower back from rounding.
- Avoid arching your back or hyperextending your shoulders. People with tight shoulders can ease their sternum or chest gently towards the floor or towards their thighs. People with flexible shoulders should focus on pressing their armpits down.
- Stay here for a few breaths, take a rest in child’s pose and start again.
*People often move their hands too close to their feet as it requires less strength in your arms, but keeping your hands at the right distance will build strength, make the stretch more accessible and protect your lower back
Down dog 101
