Yoga

Downward Dog Yoga Pose

Downward dog pose

Downward Dog Yoga Pose is one of the best poses for back pain relief. It also has many other benefits like strengthening of muscles and stretching of hand and leg muscles. Let us see how to practice this pose.

Cautions Before Practicing Downward Dog Yoga Pose

  • People with wrist problems like arthritis or carpal tunnel syndrome are not supposed to do this pose
  • If you have high blood pressure you should skip this pose
  • People with eye or ear infection are not recommended to practice this pose, till the infections are cleared.
  • During late-term pregnancy this pose must be avoided.

Instructions for Downward Dog Yoga

  • Lie down with you back facing the roof
  • Lift your body with your knees and hands, keep the wrists underneath your shoulders and knees underneath your hips.
  • Straighten the legs by curling your toes under and pushing back your hips
  • Spread your fingers and ground down your forearms into your fingertips.
  • Outwardly rotate your upper arms and broaden your collar bone.
  • Move your shoulder blades towards the hips, away from your ears
  • Quadriceps should be strongly engaged so that the weight is taken off the arms and make it like a resting pose
  • Now rotate your thighs inward, sink the heels towards the floor while keeping the tail high.
  • Coming to the plank position, make sure that the distance between the hands and feet is maintained
  • Distance between the feet and hands has to be same for both poses.

Benefits of Downward Dog Yoga Pose

  • It elongates and releases tension from your spine
  • Stretches the calves, hands, arches and hamstrings
  • Strengthens your shoulders, arms and back
  • Improves mobility of the digestive system
  • A mild inversion can calm your nervous system and helps in relieving stress
  • Relieves headaches, fatigue, back pain and certain level of insomnia
  • It also helps in relieving the symptoms of menopause

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