What It Is
Downward Dog is a static yoga pose characterized by being on all four limbs with your hips and buttocks pushed upward toward the sky.
Why It's Important
Stretches and Strengthens
In one exercise you can strengthen your muscles while also stretching others. The muscles of your upper body (arms, shoulders, chest) and legs will be utilized. Strength is required from these muscles to hold this position for a lengthy timeframe. Downward Dog also stretches a variety of muscles in your upper and lower body. The chest and shoulders are stretched in your upper body. Your lower body muscles in your lower back, hamstrings, and calves are also stretched with this pose.
When performing Downward Dog Pose your heart will be above your head. When this occurs the circulatory system is stimulated to pump blood throughout the body. Which in turn will also energize your body. This makes the pose a great way to warm-up before exercise.
How To Do It
Start in a straight arm plank position on a mat. Spread fingers out and press firmly into the mat. On a long exhalation, pull your belly button to your spine. Drive your hips upward to the sky, and push your chest toward your legs. Let your heels stretch toward the ground to stretch your calves.
Modify It
If you have a wrist injury or other aliment that needs you to modify your downward dog pose, try going from your elbows instead. See our child's pose modifier if you are unable to get on the ground, but still want to stretch and lengthen the muscles in your upper and lower body.
Power It Up
If your calves are particularly sore then try 'Walking the Dog'. Simply put more pressure on one calf stretch by bending your other knee. Then alternate knee bends to slowly stretch both calves out.
Downward Dog Infographic:
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Sole Shaping Blog is written by a nationally certified personal trainer, however, the topics and information given might not be specific for your health and wellness needs. The blog is intended for informational purposes only and not direct health advice. Consult with a doctor before beginning an exercise program or changing your nutritional diet. The blog is accurate and true to the best of my knowledge, but omissions, errors or mistakes may occur.
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