Tag Archive for: downward dog

Adho Mukha Svanasana – Downward dog is the leader of the pack!


So here we are, pretending we are dogs having a stretch, almost upside down, our backs feel stiff and our heels are nowhere near the floor but yet there is a certain sense of calm. The downward dog is probably a posture that even the non yogi-est yogis have heard of.

There are so many benefits to the humble dog, below is a mere taster!

Physically it:

–       Calms the brain and helps relieve stress and mild depression

–       Energizes the body

–       Stretches the shoulders, spine, hamstrings, calves, arches, and hands

–       Strengthens the arms and legs

–       Helps prevent osteoporosis

–       Improves digestion

–       Relieves headache, insomnia, back pain, and fatigue

–       Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis

Phew!! And so how do you do it…

  1. Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Curl your toes under and spread your fingers out on the ground to help you feel stable and grounded through you arms.
  1. On an exhalation raise your hips upward, pushing into the floor away with your hands and pressing your heels down toward the floor, initially keeping your knees slightly bent. Take care that your weight is evenly distributed between your hands and feet. Hold this post or move on to straighten your legs, with your heels continuing to descend to the floor, so that your heels are grounded through your legs and feet as well as through your arms and hands, while your hips reach upward.
  1. Hold for 1-3 minutes – or longer of you can. End the position, by bending your knees into child’s pose and relax.

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Yoga in the Village with James DeMaria July 3rd – 8th

Garden of Light Ecological Yoga retreat July 9th – 16th

Sunset Mountain Retreat with Lena Tancredi July 8th – 15th

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