Yoga

How to Practise Yoga Dog Pose?

Dog pose is practiced in two ways namely, downward facing dog pose and upward facing dog pose. Let us find out how to practice these two poses.

Downward Facing Dog Pose

Downward Facing Dog Pose

  • Stand on your knees and hands, keep your knees under your hips, and wrists under your shoulders.
  • Push back and raise your hips. Straighten the legs and curl the toes under.
  • Outwardly rotate your upper arms and broaden the collarbones.
  • Spread the fingers on the ground and push the whole pressure through the arms to your fingertips and then to the ground.
  • Move the shoulders away from your ears and let your head hang.
  • Take the weight off your arms by engaging the quadriceps strongly and try to make it as a resting pose.
  • Rotate your thighs inward, sink or ground your heels to the floor and keep your tail high.

Upward-Facing Dog Pose

Upward Facing Dog Pose

  • Usually this pose is practiced after the four-limbed staff pose, as it becomes easy to stretch.
  • Otherwise, lie down with your chest against the ground.
  • Rest your wrist next to the navel area, and slowly start raising by keeping pressure on your wrists.
  • Keep the toes and fingers engaged. Rise till your thighs no more touch the ground.
  • Know that your wrist and elbow should be in a straight line. Bend your neck backwards and see the sky.
  • After two minutes slowly bring you thighs down and touch the floor.
  • Slowly bring down the upper part of the body and remove the pressure on the wrists.

Benefits of Yoga Dog Poses

  • Energizes your body.
  • Improves your digestion.
  • Relieves from mild depression, stress, insomnia, fatigue, head ache and back pain.
  • Calms your brain.
  • Strengthens the thighs, legs and arms.
  • Helps in relieving from menopause symptoms.
  • Stretches the wrists, shoulders, hands, calves, hamstrings and arches.
  • Prevents osteoporosis problem.
  • Therapeutic for asthma, sciatica, flat feet, sinusitis and blood pressure.

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