Step-by-step instructions for doing down dog pose
Sep 28 , 2021
Downward dog pose may be the most iconic yoga pose in these western regions.
Perhaps this is why it is often included in the curriculum. It involves the whole body, body and energy.
This shape stretches the hamstrings, opens, strengthens, and stretches the shoulders. It can also lengthen and strengthen the spine, lower legs, arches, hands, neck, etc.
It's ok. You can still get the benefits of upside-down from such a shape, or even a simple standing and forward fold.
Step-by-step instructions for doing down dog pose
First, start from the desktop position so that you can feel the transition to this shape. You can find some desktop instructions here.
The most important thing is that the palms are placed flat on the mat. It doesn't matter if the fingers are spread very wide as some people might say.
Fingers can touch each other. The important thing is that all the "four corners" of the hand are pressed into the cushion, the 2 edges of the heel of the hand and the ball of the hand, and then the fingers are pressed or even gently pulled in, as if trying to rub a piece of paper.
When your hands move in this way, you may feel a slight lift in the center of your palm.
You also need to find a gentle rotation at the "eyes of the elbows".
The place where the elbow is bent. The arms rotate inward and forward, so the eyes at the elbows are mostly toward the front of the room.
Wow, this is a lot of tiny effort for the arm on the table. But that is the whole point of breaking these postures. Other aspects of the tabletop can also be extended to Downward Dog Pose-the abdomen is pulled up to form a neutral spine and active core.
Lift and move away from your shoulders so that there is a small dome between your shoulder blades, just like you do in support in flat or even crow pose.
Transition now. Inhale and stay in shape.
When you exhale, put your toes away, press up with your feet and hands, and then begin to lift your hips up. The hips are "up and back."
When you start to move your chest and move down, sit your bones toward the ceiling and then lean back against the wall until you find a half-line from your hand to your tailbone. The legs are not that important here.
Just like you don't have to straighten your legs or put your heels on the floor. Wow, now that it has been resolved. This is the basic lower dog shape.
Teachers usually say that you want to create an inverted V or A shape with your body.
This will indicate that the legs are straight. Some people cannot do this.
Some people shouldn't do that. I am one of them. I can straighten my legs, but my hamstrings are tight.
This means that when I straighten my legs, it will cause my lower back to become slightly rounded, causing unnecessary pressure on the lower back.
Do this over and over again in class, day after day, week after week? No Bueno. So try to bend your knees. It can actually be more challenging, while also protecting your spine. Yoga should be about healing and strengthening the body, not about hurting it.
You really want to create a long straight line from the hand to the tailbone. If it is not straight, try bending your knees.
Your head is not swaying or lifting from side to side, so you can see the front. It's between the arms. It's a bit like the top of your body is a mountain-like change.
If you want to observe people, you can look towards your belly button or legs, or towards the person behind you.
The shoulders won’t be sucked close to the ears, but if you don’t let the body do some strange things, it’s impossible to keep them away from the ears, so don’t worry too much, as long as you can find something soft on your shoulders.
For your ultra-mobile person, you don't need to go beyond the "V" shape. Yes, I know if you really want to, you can keep pressing your chest forward between your thighs, but this will not increase your strength and you may hurt yourself in the long run.
To do this, in addition to regular practice and knowing how to do it, you also need to have suitable yoga clothes. If you want to choose the right yoga clothes, you can come to vikeeep to buy. The yoga clothes here include various sizes and styles for you to choose. fair prices
