We are continuing our education on how to get the appropriate alignment and start to enjoy your pose and yoga practice. Downward Facing Dog is the most challenging pose for the beginners. New people have a hard time to avoid tension and pain from wrist area, they experience instability from foundation of their arms and legs and experiencing heaviness of all body. Let’s explain with details what we can do to get Happy Downward- Facing Dog!
– From forward fold, bend one of your knee’s and step back approximately 4ft one leg at a time ;
-Keep your palms about 2-3 ft apart, distance between your feet is the same as that between your palms;
-Raise your heels, tighten the muscles at the top of your thighs and pull your kneecaps in;
-See if it’s possible to bring your heels down, if not, no worries, just work from what is possible;
-To avoid tension on your wrist area pressing between your index finger and thumb, spreading fingers wide. Your three fingers are free;
-Pull your inner arms up from the elbows to the shoulders, moving ribs towards your legs;
-Move deltoids into the shoulders and lift your shoulder blades ;
-Pull belly in to flattening your lower back.
There you go! Enjoy your pose, do this pose without any judgment . We are judgmental all the time in our life, not focusing on the present moment which distracts us from ourselves, our senses , abilities and possibilities. Start to enjoy your pose, letting go everything that is bothering you and letting the light shine through!
Benefits:Slow down the heart beat, calms the brain and gently stimulates the nerves, reduces stiffness in the shoulder blades and arthritis in the shoulders joints, relieves pain in the heels and strengthens the ankles, and tones the legs.