Downward facing dog is one of the poses that is considered extremely good for both physical and mental health. Not only that, for beginners, this pose is also very easy to perform.
Downward-facing dog pose is a basic yoga pose and is very familiar to yogis. However, even so, not everyone can fully understand the benefits that this pose brings. Not only that, some people also underestimate the performance techniques and neglect the practice.
5 benefits of downward facing dog
Downward facing dog serves as a transition or resting pose. You can do this on its own, in combination with sun salutation yoga, or can be used for rest:
- Strengthens the arms and shoulders: Not only that, this yoga pose is also great for the wrists, helping to prevent carpal tunnel syndrome.
- Increase abdominal and waist strength: When practicing downward facing dog, the abdominal muscles will have to work at full capacity. Therefore, this pose is a great exercise to tone the abdominal muscles. In addition to the abs, this pose is also great for the pelvic floor muscles.
- Stretch hamstrings, hamstrings, and glutes: This is one of the best things this yoga pose can do for you. In addition, when performed, the strength in the legs will also be improved.
- Increases blood circulation to the brain: Downward dog is a gentle inversion for beginners. When the hips are raised and the head is lowered below the heart, the force of gravity is reversed causing more blood to flow to the brain. This is the reason why this yoga dog pose becomes a golden medicine to improve concentration and help support treatment for people suffering from headaches and insomnia.
- Stretches the spine and strengthens the back: Downward facing dog stretches the entire spine. This is considered therapy for back care and helps heal the body on many levels. When the spine is stretched, the body is supplied with more oxygen. You will feel stronger spine and more strength if you practice this pose regularly.
Downward-facing dog pose helps stretch the spine and strengthens the back
Instructions for a simple downward facing dog pose for beginners
To practice downward facing dog, follow these steps:
- Kneel on both feet and hands, knees hip-width apart. Hands shoulder width apart, fingers spread wide.
- Inhale, apply force evenly into the hands, press into the floor and lift the knees off the floor.
- Lift your hips up and down, doing this repeatedly to stretch your spine.
- Exhale as you begin to straighten your legs as much as you can, heels pointing toward the floor.
- Lift yourself so that your shoulders are out of your hands. Rotate your arms toward the floor, keeping your hips straight toward the center.
- Continue to inhale and exhale evenly while holding the pose.
- Hold the pose for 1 to 3 minutes.
Some notes to remember
When practicing this yoga pose, you need to carefully note a few things to avoid injury:
- Your arms need to be kept straight to avoid shoulder dislocation. Two hands that are bent, two hands that are too far or too close to each other are easy to lead to dislocation.
- Legs that aren’t straight or feet that aren’t parallel to the length of the mat can both lead to ankle sprains.
- Feet hip-width apart. You should face back to check the distance between your legs.
- The head and neck are in line with the spine. This is the most important point of the pose. Don’t let your head hang or stretch your neck too far.
- Squeeze the belly, pull the navel close to the spine
Avoid downward facing dog if you have carpal tunnel syndrome, high blood pressure, diarrhea, retinal and joint problems.
For beginners, at first, you will find it difficult to get the shoulders to relax. To fix it, you can do it with the support of the wall. Stand opposite, about 60cm away from the wall, feet shoulder width apart. Place your hands on the wall, and slowly walk back until you reach the limit with your hands still touching the wall. Remember your arms should be parallel to the floor.
In addition, you should also note that you should avoid this pose if you have carpal tunnel syndrome, high blood pressure, diarrhea, retinal and joint problems.
5 Benefits of Downward Facing Dog Pose https://www.doyou.com Accessed Date: June 15, 2020
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.