The Downward Dog

One of the most common responses to why folks don't exercise is, "I don't have the time." In order for your mind to function at its optimal best, it needs blood flow and energy. Physically sitting at a desk all day causes stiffness. Our goal at Roots is to educate folks and help them develop a wellness routine. A fifteen minute walk that you could fit in beats a forty-five minute workout that you couldn’t. This week’s pose for the time challenged is the downward facing dog. The beauty of this pose is that you can hold the pose for as little as one minute and reap the benefits, a plus for the busiest of people.

I often say when you're feeling stressed, best to forward fold. This is because having your heart above your head helps blood flow, which helps to flush toxins and keep our immune system in check. It also helps regulate blood pressure. Part of the traditional Sun Salutation sequence, Downward Dog is an amped up forward fold and a great stand alone asana. For me, it’s a pose that takes the weight of the world off my shoulders, while at the same time strengthening them!

We love this pose because:

• It gives your upper body a workout and builds bone density, especially when flowing through Sun Salutations.
• One to three minutes can renew your energy.
• Gives you more flexibility in your back, helping to alleviate back pain and  stiffness for those long days at the office.
• It’s one long body stretch for your arms, legs, and back.

To start:

Begin on your hands and knees, making sure your knees are hip width apart and stacked below your hips, your hands slightly forward of your shoulders. Spread your fingers wide and tuck your toes under. 

Frontend check: Fingers are actively engaged and spread wide, your middle finger is in alignment with the center of your shoulder. Leave a little suction cup like space between the palm of your hand and the floor to ignite the forearm and prevent wrist strain. Actively press your fingertips and knuckles at the base of your fingers firmly into the mat along with the heel of your palm. Shoulder blades are open and drawing toward your tailbone. Head is between your arms, gazing toward the navel. Eliminate wrist creases to avoid wrist strain by keeping forearms extended and long, however elbows can have a slight bend, don't lock them.

Backend check: Take a breath in and, on the exhale, push your hips up and lift your knees away from the floor. Knees have a slight bend and heels are stretching down toward the floor. Draw up through your quads keeping your core engaged. Stick your tailbone out, as if you were pressing your belly button  toward your thighs. You want your heels reaching for the earth while your hips reach for the sky. Your back is long and straight.

Stay in this pose anywhere from 1 to 3 minutes. To release, bend your knees on an exhale and rest in Child's Pose.

What not to do:

• Tense your shoulders: It will cause neck strain, shoulder pain, and headaches. If you're scrunching your shoulders, take a break from the pose by releasing into Child's Pose for a few breaths.
• Let your hands do the work: Because a good amount of weight is on your hands, be careful not to lift your palms. Think about how much work your hands do in a handstand - the same stability and strength should be applied when doing a Downward Dog. If it feels like too much pressure, distributing some weight back into your hips and down into the heels will help you even out.
• Tight hamstrings may cause you to round your spine: If you find this happening, it's best to allow a slight bend in your knees. The goal is to lengthen your pelvis away from your shoulders. Over time, your hips and hamstrings will open up, and you can work on straightening your legs. 

TIP: If you concentrate on pressing your heels out slightly, toward the outside edges of your mat, it will be more challenging on your leg muscles, but it will also
help increase flexibility. This will allow you to be one step closer to pressing your heels to the floor.

Initially, the downward facing dog will feel foreign. It may even give you a slight head rush, but after a few weeks of practice, you'll look forward to the relaxing and invigorating feeling of the pose. And though positioning is important to  prevent injury, there is no perfect dog. Don't be discouraged if it takes you a  while to feel right in the position.

Modifications for those injured, unable, or overweight who are just starting out. A modification of the downward facing dog is the Dolphin Pose. The positioning is the same, except you use your forearms instead of your hands. Lower your forearms to the floor and use your elbows as anchors to take the strain out of your shoulders.

Enjoy the rest of the week and be sure to leave some time for your down dogs!

The next Intro-to-Yoga workshop at Roots Yoga Burlington is on Sunday June 9 1-3PM. These always fill so be sure to reserve your space on our website www.myrootsyoga.com 

Until next week, Namaste!

~ Ginger