Yoga, a mind-body exercise and discipline with centuries of history behind it, has become increasingly popular for its proven benefits. With yoga being known to help combat depression, reduce stress, improve sleep, and boost immunity, it’s no wonder that this ancient practice has become a go-to for many in search of a wellness boost.
One essential pose in yoga that practically serves as a full-body workout is the Downward Facing Dog. This pose works to strengthen your arms, shoulders, core, and legs while simultaneously stretching the spine. However, it’s not uncommon for some people to struggle with this pose. In this article, we’ll explore some variations and adjustments to help you perfect your Downward Facing Dog.
Assuming the Downward Facing Dog Pose
To begin, go down onto all fours, balancing on your palms and the balls of your feet. If you can, rest your feet flat on the ground while keeping them at least shoulder-width apart. Spread your fingers wide for better support and ensure your hands are parallel and at least shoulder-width apart. Your head should be down, and your butt should be raised up in a pike position.
1st Posture Adjustment
For the first adjustment, have a partner straddle you from behind and hold your waist with their forearms. With their fingers laced, they should squeeze their forearms against your hips and pull them upward toward themselves.
This adjustment allows you to feel that more weight should be in your legs rather than your arms, helping you find the ideal balance.
2nd Posture Adjustment
Tight hamstrings can make proper execution of the Downward Facing Dog difficult. To remedy this, adjust your posture by softening your knees, meaning bending them slightly to relieve the tension in your hamstrings. From there, bend your knees a bit more, raise your hips higher, and move your chest in toward your thighs.
Relax and Stretch
After these adjustments, give your body a rest by sitting on your knees, placing your butt on your heels, and lowering your chest toward the floor. Reach your hands forward to stretch your shoulders.
3rd Posture Variation
For this variation, start on all fours and place your forehead down between your hands, forming a triangle. From here, raise up off your knees into a modified Downward Facing Dog.
Again, have your partner stand behind you and pull your hips up and back to help elongate your spine and shift your center of gravity. They can also pull your thighs up or stand in front and push your lower back up.
Relax and Stretch
Finish by taking another rest in the same position as before: sitting on your knees, with your butt on your heels, and your chest toward the floor. Reach your hands forward to stretch your shoulders.
By practicing these adjustments and variations, you’ll improve your Downward Facing Dog pose, making it more effective as a full-body workout and stretch. Remember that everyone’s body is different, and it may take time and practice to find the version of this pose that feels most comfortable and effective for you. Be patient with yourself, and always listen to your body to avoid injury.
