Downward Dog Benefits & Modifications

Down Dog 

Down Dog Benefits:   - Strengthen the upper body - Stretches the back  - Stretches the hamstrings,  calves and ankles - Improves posture - Quiets the mind - Provides the benefits of doing an inversion - and so much more

Step 1 - Table Top

5 Breaths

Start on your hands and knees. Elbows over the wrists. Hips over the knees

Step 2 To  Down Dog

Exhale - Lift the hips. Legs straight. Core engaged

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Heel towards the mat

Step 3 To  Down Dog

Lengthen the Spine. Bring chest back towards the legs

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Plant the palms on the mat

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5 Breaths

Modifications: #1 Puppy Dog

Keep the hips over the knees

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Chest moves towards the mat

5 Breaths

Modification #2 for  Tight Hamstrings

Bend the knees

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Keep the spine long

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Modification #3 for  Tight Shoulders 

Bend the knees

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Open your arms wider than your shoulders

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Press through your  palms and fingers

Option #2  For Tight Shoulders Or Wrist Pain

Blocks shoulder width apart Place your hands on the blocks

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Chest moves towards the mat

5 Breaths