Get down dog!
One of the foundation poses in a flow practice is downward facing dog.
- Elongates and releases tension from your spine
- Stretches your hamstrings, calves, arches, and hands
-Strengthens your arms, shoulders, and back
- Improves mobility of your digestive system
-Relieves back pain, headaches, insomnia and fatique
-Helps relieve the symptoms of menopause
-Downward-Facing Dog is a mild inversion that calms the nervous system and helps relieve stress
Here shown with 3 options.
#1 - is how I always do the pose at the start of my practice, bending knees helps with tight hamstrings, and allows me to get hips up and back. The goal is to ELONGATE the spine, not hunch in the shoulders. Make sure you always spread your "paws" wide.
#2- As you begin feeling strong, try a 3 legged dog, lifting one leg at a time. Being careful to still lift hips up and back. You can even bend the knee of the leg in the air and open the hip.
#3- Is a dolphin variation if your wrists are tight or weak, or your shoulders need more time to build strength.
Here is a video tutorial from Yoga with Adrienne if you would like more instruction- http://youtu.be/j97SSGsnCAQ
I hope that you will try one of these 3 poses today during your 5 minutes! Maybe even share a photo in the comments below of you "getting down dog!" 😄😍😜