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Advantages of the upside down dog;
The upside down dog energizes and rejuvenates the entire body. Stretch deeply the hamstrings, shoulders, calves, arches, hands and spine while strengthening yoga dog pose arms, shoulders and legs. Because your heart is higher than your head in this position, it is considered a light investment
(less painful than other investments,yoga dog pose such as Headstand) and has all the benefits of investments: relief of headaches, insomnia, fatigue and light depression.
yoga dog pose Blood flow to the brain also calms the nervous system, improves memory and concentration, and relieves stress.
Regular practice of this posture can improve digestion yoga dog pose, relieve back pain and help prevent osteoporosis. It is also known to be therapeutic for sinusitis, asthma, flat feet and the symptoms of menopause.
precautions
Do not practice the dog face down if you have severe carpal tunnel syndrome or if you are pregnant at the end of pregnancy.yoga dog pose It should also be avoided by people with back, arm or shoulder injuries; and for those with high blood pressure, eye infections or inner ear infections.downward dog position
Always work according yoga dog pose to your own limits and abilities. If you have medical problems, talk with your doctor before practicing yoga.
Instructions:
Start on your hands and knees. Line your wrists directly under the shoulders and knees directly below the hips. The fold of your wrists should be parallel to the top edge of your carpet.yoga dog pose Place your middle finger directly on the top edge of your carpet yoga dog pose.
Stretch the elbows and relax the upper part of the back.
Extend your fingers and press firmly downward dog positionon your palms and fingers yoga dog pose. Distribute your weight evenly between your hands.
Exhale while you tilt your toes and raise your knees to the floor. Reach your pond towards the ceiling, then draw your bones sitting towards the wall behind you. Begin to slowly straighten your legs, but do not block your knees. Bring your body in an "A" shape.
Imagine that your hips and thighs are pulled back from the top of your thighs.downward dog position Do not put your feet close to your hands:yoga dog pose keep the extension of the whole body.
Touch the ground away from you when you raise the pond.
As you lengthen your spine, lift your bones to the ceiling. Now, also press your heels and the palms of your hands.
Close the outer muscles of your arms downward dog position and press your index fingers on the ground yoga dog pose . Lift the inner muscles of your arms on top of both shoulders. Draw the shoulder blades on the upper ribs of the back and toward the coccyx. Expand through your clavicles.
Open your arms so that your elbows face the thumbs.
Draw your chest to your thighs while continuing to squeeze the carpet away from you, lengthening and decompressing your spine.
Engage your quadriceps. Turn the thighs inward while continuing to lift the bones. Throw your heels to the ground.
Align your ears with your arms. Relax your head, but do not let it hang. Look between your legs or towards your navel.
Hold for 5-100 breaths.
To release it, exhale by gently bending your yoga dog pose knees and return to your hands and knees.
Modifications and variations
Since the downward dog is so often practiced during the Ashtanga, Vinyasa and energy yoga classes, it is important to learn to do it yoga dog pose correctly to avoid injury and fatigue.
Try these simple changes to find the variation that suits you:yoga dog pose
To start warming up and stretching your hips,yoga dog pose bend one knee while keeping the other leg straight. Change sideways and repeat five times.
To properly learn the aspect downward dog position of lengthening the spine of the dog down, first bend the knees in the posture, reaching the tips of the feet.yoga dog pose Place the pimples parallel to the carpet and keep the bones up and up.
Squeeze your hips towards the wall behind you.
yoga dog pose Then, slowly, begin to straighten your legs.
For a greater challenge, raise the right leg as high as possible, through the heel.
Hold your right leg up, extend your left arm behind you.yoga dog pose Support the back of your hand on your lower back. Repeat on the other side.downward dog position.
For a restorative version of the pose, place a yoga block under your head.yoga dog pose Releases all the tension in the neck. Keep up to five minutes.
Place a yoga block between your inner thighs to learn the internal rotation movement.yoga dog pose Take the block with your thighs and press it to the wall behind you while holding the posture.
advice
When done correctly, Downward Dog can greatly benefit the entire body.Consider the following information when practicing this position:
If it is very flexible,yoga dog pose do not let your rib cage sink into the ground. Draw your lower ribs and hold a flat back.
Your heels do not need to touch the ground.downward dog position Do not worry: avoid bringing your feet to your hands for this purpose.yoga dog pose Keep the length of your spine and the elevation of your pelvis.
The canine days of yoga
Practicing Downward Dog will warm, strengthen and stretch the entire body.yoga dog pose You can use it as a transition pose (among other poses),downward dog position or as a complete stretch of the body by itself. Try some dog tricks during the day to increase blood flow and energy while calming your mind! You can find wide benefits in all areas of your life, even on the carpet.
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