If you are familiar with yoga, you have seen (or made) the pale pose facing down. Not only will it appear in most yoga classes, but it is also great throughout the pose to practice anywhere, at any time. The descending dog helps us warm up, transition among other poses and restore our system during cooling. It builds strength and flexibility and gives a beautiful calming effect to the mind.
However, for many of us, there are limits for what we can do, which may feel discouraging. To go through this feeling and get the total benefit of the pose, I have some tips and tricks to help along the way. Pay close attention to your form to get more benefits and avoid injury. The most important thing is to keep the spine long and the hips tall. Do this by pushing the hips back to put more weight on the feet than your hands. Some common issues can make this challenge:
- Tight trends and calves
- It is not enough body top strength
- Limited flexibility on shoulders
. Experience these two tricks to tame your dog and help you get more benefits without the limits:
. Experience the dog downward chair at least once a day. Hold for 5-10 breaths (10 is too much for most of us, so start with 5). Start with the upper version. When you are able to reach 10 breaths, try the second position.1. Use a chair This option constructs the strength of the upper body and gently stretches its hamstring. It is especially useful if your shoulders or pulses are tight or injured. Note that the arms are straight, the spine is long as a table, and feet directly under the hips and the distant hip width.
. As you feel more confident in the pose, here are a few more tips: 2 Place a towel under your heels A little more challenging than wearing the chair - but try it! This option stretches your hamstroking and builds more strength at the top of the body. If this is difficult on your knees, stay with the chair or place the extra fill under your knees. Begin rolling a towel and put it on the bottom of your rug. Come to all four - push your hands to the rug, raise your hips and land your feet on the laminated towel. Adjust the rolling height as needed. Straight your arms and keep your knees bent. If your ischibles allow, slowly straighten your knees. Try to hold it for 5-10 breaths and practice at least once a day.
- Create more strength - push firmly on your feet, which automatically involves the leg muscles. At the same time, pull your abs to your spine.
- Enjoy the excerpt - Pull your shoulders away from the ears and pull the hips away from the shoulders.
- Ahhh ... Calm down - Breathe slowly and close your eyes. Stay here while you want!
Fat Loss Tricks - 2 Tricks to Tame Your Downward Dog
Be patient with yourself. It may not feel completely satisfactory immediately, or you may feel that it is not available for you today, but continue on it. With a little time, you will reach your best pose, whatever for you. After all, a domestic dog is a happy dog!
For more ideas - Check out these short videos: 7 Yoga Poses to stretch your 1-minute less yoga routine
. Beth Passhl, MS, Eryt-200, RYT-500, YACEP, runs on the Editorial WebMD team and serves as a team resident specialist in yoga and attention to attention. In addition to its certifications of Yoga Alliance, Beth is a level 1 Usui Reiki practitioner. She has been teaching Yoga for more than 15 years and is passionate about creating a balanced life and sharing these lessons with others.
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