Downward Dog

Audio File

Instructions

  • Begin on hands and knees.  Hands under shoulders and knees under hips.  

  • Spread out your fingers.

  • Exhale, press into your hands and lift your hips up and back, reaching through your sitz bones.

  • Rotate shoulders slightly outward.

  • Allow your knees to slightly bend and your heels to lift as you focus on stretching the hips back extending through the spine. 

  • Lightly lift the lower belly.  Keep the thighs engaged.

  • Position the head so that ears are in line with the upper arms.

Modifications

  • Bend the knees as much as needed

Contraindications

  • Carpal tunnel syndrome

  • High blood pressure

Type of pose

  • Forward bend

Parts of Body Benefited

  • Shoulders

  • Legs

  • Feet

  • Hands

  • Arms

Other strategies from:

Hatha Yoga

Yoga