How's Your Dog?

Downward Facing Dog that is! Someone asked me that years ago and I haven't been the same since, but in a good way! Tired, running out of steam, tight hamstrings, calves and/or experiencing low back pain? Check out Yoga's Downward Facing Dog pose and experience for yourself the multitude of benefits of this all-in-one powerful pose! Notice how your upper body strength supports you in this pose!

Ready?

1.  Come to your sticky mat or carpet.

2. Come onto all fours, stacking knees under hips, wrists under shoulders, hands spread wide like starfish fingers, plug each hand bone into the mat to help protect the wrists, draw shoulder blades down back and draw your triceps toward one another hugging the muscles of the arms to the bones.  

3.  Draw your naval towards the spine so your core is engaged. Inhale and feel the length of your spine.

4.  Now, tuck your toes, exhale and slowly extend the hips and send your sitz bones towards the sky. Pause here, breath in and out through your nose. Feet hip width apart, gaze between your feet, knees slightly bent, more so if you have tight hams like me. Reach your heels towards the mat, heels not touching? No problem, everybody is different, it all comes down to your skeleton. Oh, by the way, make sure your ears are by your biceps, which helps connect your head to the spine for proper alignment.

5.  Are you still breathing? Good, keep taking long slow deep breaths in and out through the nose. Did you know deep breathing promotes calmness, reduces stress, invokes relaxation and also helps to increase your energy level?   

6.  Notice the shape of your body resembles an inverted V position. Begin to experience awareness of how your body is feeling in this pose.  Invite movement in, allowing the right knee to bend forward and the left heel to sink back towards the mat, then switch, matching breath with movement here and repeat a few times, we call this walking your dog. Notice, the fabulous stretch in back of the hamstrings, they will begin to awaken and lengthen, helping to reduce low-back pain, notice your toes, feet, ankles and calves, enjoy the stretch and really begin to feel the back of the body and spine lengthen. Feel the energy brighten in the arms, legs and side body here too. How are you doing? Breathe, connect into your breath so your mind stays focused, when the mind is focused on the breath, it prevents the mind from wondering. Stay in the pose for 5 to 8 breaths.  

7.  Come to your knees and into soothing Child's Pose (perfect pose for low back pain) to rest.

8.  Enjoy!

Warning:  side effects of this pose include but not limited to: increased upper body strength, helps reduce depression, energizes the body, stretches shoulders, hamstrings, calves, toes, arches and hands, strengthens the core, helps prevent osteoporosis, relieves headache and enhances a clear focused mind!

Please note: Contraindications: uncontrolled high blood pressure and glaucoma

Lynn MacDonald, Personal Trainer/Registered Yoga Teacher
http://www.getcorepower.com (check out new website!)
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