“In the beginner’s mind there are many possibilities, but in the expert’s there are few.”
– Shunryu Suzuki
Downward Dog is the primary yoga pose. When correctly aligned in the posture, you simultaneously lengthen and strengthen muscles throughout your entire body. If your hamstrings are tight, bend your knees to fully extend your spine and feel a juicy stretch all the way from your fingers up to your hips. If your arms feels as though they are collapsing, try to keep them straight and be patient as you build your upper body strength. This pose is great for relieving lower back pain.
– Come to all fours with your knees hip width apart and your hands slightly in front of your shoulders. Lift your hips up to the sky so that your body is in a V-shape.
– Spread your fingers wide and press your palms evenly into the mat. Try to straighten your elbows and rotate your arms outward to feel a broadening across your upper back. Press into your palms, tilt your pelvis up and allow your spine to lengthen.
– Check that both knees point forward, allow your head to hang naturally between your arms and press your heels back towards the mat. Keep your knees bent if straightening your legs causes you to round your lower back.
– Seal your lips and breathe in and out through your nose. Stay in the pose for 3-5 breaths.