It may not come as naturally for people, but you can learn to master the downward dog yoga pose!It’s happened to just about everyone: you’re in a yoga class or watching your new Bikram yoga DVD, and it’s time for downward dog pose. Simply watching some yoga poses is enough to make you wince, but you figure that down facing dog can’t be too painful.
But after about five seconds of shaking wrists and hands that keep slipping off your yoga mat, you realize that it’s not as easy as it looks.
Still, downward dog is worth learning. It tones and strengthens your entire body and can also help to alleviate back pain. It’s also one of the most common yoga positions you’ll see in classes and DVDs, so it’s worth learning how to do it right.
A perfect downward dog is within your reach if you follow these simple tips. Try implementing them one at a time and watch your down facing dog gradually improve.
1.Start on your hands and knees. Your knees should be right below your hips, and your hands should be just above your shoulders with your fingers spread out. Curl your toes under.
2.When you exhale, lift your knees up off the floor. At first, your leg muscles will probably be tight, so don’t force the pose right away. If your heels don’t naturally drop toward the floor, or if the pose feels tight, slowly “walk” your legs. Keep your feet still, but alternately bend and straighten each leg like you’re walking in place. After a few stretches, you should feel much looser. If your heels still don’t touch the floor, you can put a rolled up towel under them. And if you’re a beginner, there’s no shame in learning the pose with bent knees and straightening them when you’re ready.
3.Push your thighs back and straighten your knees without locking them (again, the rolled towel trick can help you with this until you have the hang of it).
4.Let your head hang between your straight arms, or if it’s more comfortable, look at your belly button. It’s tempting to let your shoulders hunch up toward your ears, but the position is much more comfortable if you pull them down. Concentrate on maintaining a long neck. Again, if you’re a beginner, you can put a block under your head for support, although some people don’t find that very comfortable. Also, rotating your upper arms out can help to release the tension in your shoulders.
5.One problem that many people experience is slippery or shaky hands. Generally, this is caused by not shifting your weight far back enough. Try lifting your pelvis a little higher, causing a slight arch in your lower back. This will move your center of gravity backwards, helping to keep your hands still.
6.As with all yoga positions, don’t forget to breathe!
7.To come out of down facing dog, bend your knees toward the floor and come back to a kneeling position.