Yoga Practice:
Downward Dog

Strengthens the wrists, arms, and shoulders

Stretches the wrists, hamstrings, and back

Lengthens the spine

Can improve posture

1.From a Table Top position or Plank, spread your fingers wide and press evenly through the hands, exhale to lift your hips back and up and reach your sit bones toward the ceiling. Line up your pointer fingers like a number 11, to initiate external rotation in the upper arms.

2. Heavy your heels toward the ground. Don’t lock your knees.

3. Firm your shoulder blades against your back then widen them and draw them toward your tailbone.

4. Drop your head. Relax your neck.

5. Feel the belly pull in toward the spine.

6. Stay in this posture for as long as you wish noticing the breath.

7. Bend your knees to lower yourself back to Table Top position or through Child’s Pose.

8. Pause to integrate and notice how you feel.

Injury and surgery of the wrist, shoulder, and ankle: modify or avoid

High blood pressure, vertigo or migraines: modify or avoid

You can place a rolled mat or towel under the heels for tight calves.

If your wrists are bothering you, you can come down to the forearms and step the feet back slightly.

It may feel nice to initially pedal out through the feet slowly before you come to stillness.

You may take gentle movements of the neck shaking the head yes and no, and blowing air through the mouth with lips closed.

For a modification, you can press the hands into the support of a wall, the seat of a chair or onto blocks.

Keep your knees bent as much as you need to find comfort in the hamstring and lower back.

Let your heels feel heavy as you lower them to the mat, it is ok if they remain lifted somewhat.

Reach your sit bones toward the wall behind you where it meets the ceiling.

If you have tight shoulders, place your hands slightly wider and angle them slightly outward.

It is best to warm up the body to prepare for Downward Dog with yoga warm-ups or other postures that engage the wrists, hands, spine and shoulders.