Yoga downward dog practice involves the whole body, and doing a good downward dog pose can enhance the strength of arms, legs, and torso; Stretch the palms, chest, back, tendons, calves, and feet; Exercise the muscles of the lower back, strengthen the back strength, and correct the undesirable posture such as hunchback.
The most common mistake beginners make in downward facing facing facing the air is that their heels are not released to the ground. When you land on the ball of your foot, move the direction of the asana forward rather than backward. If you don't put your weight back in your feet, it's not a resting point. This doesn't mean that the heel has to hit the ground; Instead, they have to go in that direction. With constant practice, you will surely be able to master this asana.
Bend your knees and lift your heels so that your hips are in the correct position. Elevate the ischine bones, lower your heels and straighten your legs while keeping the ischine height rotated outward. Open your fingertips and place your hands in front of your shoulders with your middle finger pointing forward.
If you are flexible enough, avoid banana backs. Keep your back flat by tightening your ribs.
Fingers spread. Don't ignore the ability of each of your fingers, especially your thumb and forefinger.
The gap between your feet can also be an issue. Sometimes place them too wide, close to the edge of the mat, or too short, touching each other. Your feet should be hip-width apart, and if your feet are set correctly, your heels are relaxed, and your hips are raised, you will have a solid foundation for this asana.
Tips
Pay attention to the space between your hands: if it is wider than the distance between your elbows, this will trigger tension in your neck and shoulders. Stretch your shoulders.
If your hips are tight, you can use assistive devices to increase your height and relieve pressure on your hips. You can also use a yoga block to support your forehead.
For starters:If your hamstrings are very tight, you may not be able to raise your hips while straightening your legs. The knees are slightly bent. To make a ** version of this pose, place a yoga block under your head. You can also put a yoga block under your hand or a rolled-up towel under your wrist to make it more comfortable.
Puppy stretching
The puppy stretch is a gentle backbend pose that combines downward facing facing dog and baby poses.
Once you've mastered the basics, it's time to improve your practice efficiency.
Increase stretch by raising your hips on tiptoe. Remember to move your pelvis inward. Then maintain the pressure by letting the heel hit the ground.
To maximize your focus on your muscles, wrap a yoga strap around your muscles and push the band. For example, place the yoga band above your legs and focus on your legs by pulling your thighs outward.
Holding this position for a while when you're exhausted will help you regain your energy. It makes your legs stronger, and it also relieves shoulder pain and lowers your heart rate.
Downward Facing Dog is known for its muscle-relaxing properties. By signaling relaxation to the muscles, it increases the tone of the muscles, tendons, and the response of the spinal cord. Helps calm the body and mind.