Downward dog yoga has so many benefits, it’s important to grasp these 5 key points

To say that the most frequently seen pose in yoga class is the Downward Dog pose, it is almost a must-have pose in every class!

As one of the classic yoga poses, Downward Dog pose has many benefits to the body:

Rejuvenate and make people younger and younger

Beautify arm lines, eliminate meat bye bye

Stretching the chest cavity and armpits, detoxification and beauty

Improve body shape, enhance cardiopulmonary function

Beautify legs, eliminate leg stiffness, etc.

Everyone knows that the down-dog pose is good, but it is not easy to practice. The following major points will help everyone better grasp the upright position of the down dog, let's take a look!

01

Distance between hands and feet

When practicing Downward Dog Pose, distance is very important, and the right distance can better find the feeling of body extension.

Beginners can choose to bend forward or kneel at the four corners, with the toes hooked back, push the seat bones high, and enter the lower dog. The distance at this time is OK.

02 

Stability of the foundation Whether a pose is stable or not depends mainly on the foundation. The foundation of the Downward Dog pose is the hands and feet, so the state of the hands and feet is very important. In the Down Dog Pose, the ten fingers of both hands should be as wide as possible, the palms should rest on the ground, the mouth of the tiger should be compacted, the middle finger should be pointed straight ahead, and the thumb should be as close to the midline as possible. Flatten the toes of your feet downwards, press down evenly on the big and small pillows, and look for the floor with your heels, especially the inside of your feet, with seven points of force on your feet to reduce the pressure on your wrists.

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03

Internal and external rotation of the arm

In the Downward Dog Pose, the forearm is internally rotated and the ulna rotates around the radius. At this time, you will feel the tiger's mouth can better compact the cushion surface. External rotation of the forearm will create more space for the neck.

This is a very delicate process. Beginners can try to bend the elbow slightly, rotate the forearm externally, maintain this state, and then rotate the forearm internally. With your wrist on a line of force, you will feel the unprecedented ease of your wrist!

04

Straighten your legs

When doing the down dog pose, the legs are straight and the ankles, knees, and hips are in a straight line, so that the force can be better transmitted to the heels and more weight can be placed on the feet.

How can I better straighten my legs? First, bend your knees slightly, push the base of your thighs back to keep your back extended, then go down from the inner thighs to the heels, tighten the front of the thighs, and slowly straighten your legs.

05

Head between arms

The position of the head is also important. If you raise your head too much, the back of your neck will be tense, and if you lower your head too much, there will be pressure on the cervical spine.

The correct position of the head should be on the extension line of the spine, that is, adjust the ears in the middle of the forearm. At this time, the head is the most comfortable position.

The down-dog style that looks simple is not simple at all. Have you mastered these points?