yoga downward dog pose
This multipurpose pose stretches and releases tension in key parts of your body (shoulders, legs) while at the same time strengthening and toning them. Make it part of your regular practice and feel your energy soar.
Here’s How To Do It
Start on all fours on a yoga mat, with your hands aligned with your shoulders and your knees directly under your hips. The tops of your feet should be on the mat.
Inhale, curl your toes under, and spread your fingers. Exhale, raise your tailbone, and push into the mat with your hands. Elongate your spine, and straighten your legs. Keeping your head neutral and your back flat, activate the muscles in your arms and legs. Push your heels down toward the floor. Hold for four to five breaths. Bend your knees and relax. Set your Zen Yoga Timer to 30 seconds.
Refine Your Technique
As you incorporate the pose into your practice, use the following strategies.
1. Spread your fingers as wide as possible, pressing the base of your index fingers into the floor.
2. Keep your head between your arms or let it hang, whatever feels more comfortable.
3. Lengthen your spine, lifting your sitting bones up; imagine someone pulling your hips and back.
4. Keep your knees straight, but not locked. Hold the outer thigh muscles firm, and roll the upper thighs slightly inward.
5. Your heels may or may not reach the floor; keep stretching them, but don’t strain.
6. Hold your shoulder blades firm, drawing them in and down, toward your tailbone.
adapted from Body + Soul Magazine, November 2009 by Tania Hannan
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Digital Zen Alarm Clocks, yoga timers with a chime
