Downward dog is a frequently used pose in yoga sequences that has a host of benefits. Here is why we are a fan of the downward dog:
Improves back flexibility and elongates the spine; particularly valuable if you have a desk bound job!
It is a full body exercise due to its downward nature. It strengthens the muscles in the arms, shoulder, upper back, hands and wrists.
It stretches out the back of the legs, reliving tension in the hamstring and calf muscles.
Improves our circulation.
Start by getting down onto all fours, by placing your knees directly under your hips. Place your hands shoulder-width apart, so your shoulders are above your wrists. Your hips should be above or slightly before your knees. Push up and extend your legs to lift both knees into the air and position yourself into an upside-down “V” shape. Press the palms of your hands and balls of your feet into the floor and pull your pelvis towards the ceiling. The weight through your hands should be evenly distributed, and not through the outside so that your biceps roll in. Use your elbows to hold a strong position. The head should be hanging down in a neutral position to elongate your spin.
Once in position, pedal out your feet and straighten your legs. It is ok if you cannot fully straighten them, stop when you feel a good stretch.