Downward Dog: Tutorial, Tips, & Benefits
Craving some serious stretching, strengthening, and stress relief? ????????♀️????????♂️ Enter Downward Dog. ???? This all-levels, quintessential yoga pose combines key muscle engagement with tension release. The result? Total body rejuvenation that makes you stronger and more flexible—basically everything you want out of yoga!
Because it warms, preps, and trains the muscle groups you need to enter essential yoga poses, you’ll find Downward Dog—or Adho Mukha Svanasana in Sanskrit—in most all yoga sequences, from beginner to advanced.
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Step right into your Downward Dog to get stronger, stretchier, and most of all, stress-free. ✨
*** WHAT YOU NEED TO KNOW ***
???? Pose name: Downward Dog
???? Sanskrit name: Adho Mukha Svanasana
???? BENEFITS OF DOWNWARD DOG:
1. As a yoga inversion (a pose where your head is positioned lower than the heart) it improves your circulation and calms your nervous system.
2. Releases tension in your neck and shoulders.
3. Engages and strengthens your core muscles
4. Stretches your spine and lower back
5. Activates your hamstrings and calves
✅ DOWNWARD DOG STEP-BY STEP:
1. Start on your hands and knees, hands slightly in front of your shoulders, knees directly below your hips.
2. From here, spread your fingers wide, actively pushing each finger (and even the webbing between each finger) firmly into the floor.
3. Then, curling your toes under, push your hips high in the air and straighten your arms and legs, coming into an inverted V shape.
4. The goal is to have your back flat with your head between your arms, your legs straight, and your heels touching the floor. Don’t worry if these things don’t happen all at once—it’ll come with regular practice!
5. Take a minimum of three long inhales and three long exhales here, gazing at your navel if possible. You’ll visit this pose often in your yoga classes, so make friends with your Down Dog! ????
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