| Downward Facing Dog is a pose that looks very easy | | | | that from your hips to your fingers you make a |
| but is quite challenging, both to ones strength and ones | | | | straight line. Spread your fingers wide, point your middle |
| flexibility. It is a pose you are likely to encounter in most | | | | fingers straight ahead OR slightly out to the sides, and |
| beginning yoga classes and benefit greatly from over | | | | press both palms completely into the floor. Keep the |
| time. | | | | inside edge of your hand anchored to the floor/mat. |
| Downward Facing Dog is technically categorized as a | | | | 4) Maintain the straight line from wrists to hips and lift |
| forward bend, which in general quiet the nervous | | | | your hips up. At this point the strength of the legs |
| system and support the immune system. It has many | | | | wants to take over to lift and if that happens all the |
| benefits, including developing arm, core and wrist | | | | weight comes forward into the hands and wrists and |
| strength, stretching the shoulders, back, neck, buttocks, | | | | the upper back rounds,. To avoid this, keep the knees |
| hamstrings and calves, and keeping the feet and toes | | | | slightly bent as you LIFT the hips straight UP and |
| flexible . Regular Downward Dog practice lays the | | | | BACK, then slowly stretch the heels towards the floor. |
| foundations of strength and flexibility in the arms and | | | | 5) Congratulations, you are in Downward Facing Dog! |
| shoulders for inversions like Handstand and Forearm | | | | Breathe evenly and deeply. When you feel ready, |
| stand, and once you are used to it FEELS SUPER! | | | | come down and rest with your hips on your heels and |
| There are some contraindications to doing Downward | | | | your arms forward or by your sides. |
| Dog. If you have a wrist, shoulder elbow or neck injury | | | | Some Modifications for Downward Facing Dog |
| it is better to modify it or skip the pose if you don't | | | | A) If you have a wrist injury, you can still get many of |
| know how to modify. During a head cold, sinus or ear | | | | the benefits of the Downward Dog by using a table or |
| infection, eye problem or after recent dental work it's | | | | ledge rather than the floor. Place your hands on the |
| advisable to avoid the full pose because it puts your | | | | ledge or table, palms flat and shoulder width apart and |
| head upside down and increases swelling and | | | | spread the fingers wide. Step your feet back and |
| inflammation and may decrease healing time. | | | | draw your hips away from the hands. You will be in an |
| Coming into the Pose. | | | | L shape with the hips in a 90 degree angle. |
| With all Yoga Poses, there are many many ways to | | | | B) If you don't feel strong in your arms you can use a |
| practice. This is a safe and simple way to start. | | | | wall to help . Spread your hands and fingers in the air |
| 1) Come to your hands and knees with your wrists | | | | and look at the space between the thumbs and index |
| under your shoulders, and your fingers spread. Use a | | | | finger. It should look somewhat like an L. Then, keeping |
| yoga mat, or put a folded towel or blanket under you | | | | the fingers spread,come to the hands and knees on |
| knees if they hurt on the floor. | | | | the floor facing a wall. Take the hands down to the |
| 2) Tuck your toes under, knees hip width apart, and | | | | floor where it meets the wall. Press the inside of your |
| stretch your hips as far back towards your heels as | | | | thumbs and index fingers into the wall so they spread |
| they go. If the knees hurt to bend deeply, then just go | | | | apart . Brace your hands at the wall while keeping the |
| as far as is comfortable. | | | | palms flat on the floor. stretch your hips back to the |
| 3) Once you've stretched your hips back , slide your | | | | heels and then lift the hips UP and BACK in to |
| hands forward without moving the hips forward, so | | | | Downward Facing Dog. |