Yoga Tips: How to do Downward Dog

Whether you are new to Yoga or a seasoned Yogi, getting the basics right in any practice is critical to safe and comfortable practice. Yoga is like learning a language and if the most commonly used words are not carefully taught, it will make your journey that little bit more difficult. Here we give you some tips on the most commonly used Yoga pose – Downward Dog.

Yoga Tips: How to do Downward Dog

The most popular Yoga pose and one of the favourites among Yoga practitioners is the Downward Dog. The forward bend stance is so-called because it resembles a dog stretching out with its forelegs facing down and its head and hind legs pointing up.

Downward Dog, also known as Downward Facing Dog or just Down Dog, lengthens the whole body, especially the rear body, which includes the heels; calves; hamstrings; glutes; hips, and lower back. Additionally, it helps the muscles in the wrists, shoulders, and back get stronger.

In the Downward Dog, sometimes known as a downward-facing dog or just a down dog, the yogi extends their entire body while standing on all fours, much like a dog might. This Yoga position is frequently used throughout the Vinyasa and Ashtanga Yoga styles, either as a transitional pose or as a stance for relaxation.

This pose can be difficult for beginners since it calls for wrist, shoulder, and core power to maintain the pose for numerous breath cycles.

Advantages of a Downward Dog pose

There are numerous advantages that the Downward Dog posture may provide the body. It reduces back and shoulder blade stiffness opens up the side of the body around the ribs and abdomen, and gives the feeling of calmness when the pulse rate slows.

When executed correctly, this not only serves as the cornerstone of a Yoga practice but also provides the body with a break from strenuous asanas and sequencing (postures). The advantages of Down Dog are virtually endless, regardless of the student's level of Yoga expertise.

How to do a Downward Dog?

Here are five practical tips for doing the Downward Dog

Although Downward Dog requires some work, there are a few easy modifications that beginners can follow, such as:

1. Make gradual motions: Once on all fours, you don't need to bounce up into position. Smaller motions, such as lowering yourself onto your forearms like a modified plank before slowly straightening your legs, may be easier for novices to perform. To support your hands and make it simpler to finish the stretch, you can also use Yoga blocks.

2. Alter the position of your heel: You can adjust where your heel is placed if keeping your back straight while stretching your legs is difficult. Allow your heels to naturally rise off the mat rather than keeping them flat on the floor. Try gradually lowering your heels onto the mat when you're ready to extend the stretch.

3. Grab a chair: If you have a restricted range of motion, the Downward Dog may be difficult for your body. Try a modified variation by bending forward in front of a chair, leaning your arms against the seat to support your body at a broad "V" angle. Retrace your steps slowly until you feel the stretch.

4. Knees should remain bent: Avoid overextending or locking your knees when extending your legs for this stretch, as this might put undue strain on the joints and perhaps cause injury. To attain the required stability, keep your legs as straight as you can while maintaining a little bend in the knee.

5. Keep your tailbone out: Throughout the entire stretch, your back should remain straight. To prevent rounding your back and maintain a straight spine, tilt your pelvis forward.

By practising Downward Dog, the increased blood flow to your face and brain will give you an afterglow and a calmer, more relaxed appearance.

Ready for more?

At Powerscourt Springs, our Wellness Team is aware of the positive effects Downward Dog and Yoga, in general, can have on your wellbeing. We offer Yoga + Guided Meditation Classes 7 days a week Come to rest and reconnect with yourself and enhance your stay with a Wellness Experience. See www.powerscourtsprings.ie