The Downward Dog is a standing yoga pose used to build strength in the entire body. It stretches out your shoulders, arches, hamstrings, hands, calves, and spine, giving you a full-body workout. It provides relief from headaches, insomnia, and fatigue. Since it is a mild inversion stretch, blood flows to your brain and calms the nervous system, improves memory, and relieves stress.
If you have carpal tunnel syndrome, vertigo, or are in the final term of pregnancy, do not do the Downward Dog exercise. If you have high BP or an injury on your back, shoulders, or arms, this stretch can aggravate pain.
How To Do It
- Go down on your hands and knees, making sure your wrists are in line with your shoulders, and your palms are facing down. Keep your knees in line with your hips.
- Slowly lift your knees off the ground, pushing your pelvis up. Breathe evenly as you do this. Keep your knees straight.
- Stretch your arms out, making sure your hands are firmly on the ground. Don’t bend your elbows. Your body is now in an inverted ‘V’ shape.
- Push against the ground, keeping your hands and feet in place throughout.
- Hold this pose for around 16-20 seconds.
- Exhale as you bend your elbows and knees back on the ground.
Sets And Reps
Beginner:
1 set of 4 reps
Advanced:
2 sets of 10 reps