April Adjusts: Fix Your Downward Dog

April Adjusts: Fix Your Downward Dog

So as promised, 1st up in our #AprilAdjustscampaign is 🐶 “Downward Facing Dog” (Adho mukha śvānāsana), probably the most common asana in your practice. Also the one we tend to see some alignment issues with which can be easily adjusted.
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Main points to remember:
✨Start in a plank position, this will give you a good idea of distance for your dog shape.
✨Tailbone lifts up and back.
✨As the toes turn slightly in and feet hip width, bend the knees at first to keep length in the spine.
✨Hands spread widely but comfortably with a suction-cup feeling in the palms (not straining).
✨Fingertips and knuckles of the palms grounding (hasta bandha), especially between 1st finger and thumb.
✨Bicep wrapped and facing forward, to spread shoulder blades actively away from the spine. ✨Ribs pull in.
✨Send energy out the tailbone, softening heels down, but not necessarily getting them to the ground – this has a lot do with ankle dorsiflexion (the majority of people can’t get the heels to the ground initially).
✨Eventually work towards straightening the legs but keeping a gentle anterior tilt of the pelvis, so the back is lengthening, not rounding.
✨If you find your shoulders want to go over your hands (which strains the wrists), bend the knees to lift tailbone up and back – moving the arms back and away from the wrists, this a great place to start with your Down Dog alignment.
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Let us know any questions and do let us know how you get on with it. This is great to work on, especially if you’re new to yoga. Remember yoga is for EVERYONE!
Everyones body is different so we each look a little different in each posture and that’s totally fine! #AprilAdjusts #yoga#alignment

 

Sending health & happiness,

Kim & @sophia.bc x

||APRIL ADJUSTS – DOWNWARD FACING DOG⭐️|| So as promised, 1st up in our #AprilAdjusts campaign is 🐶 "Downward Facing Dog” (Adho mukha śvānāsana), probably the most common asana in your practice. Also the one we tend to see some alignment issues with which can be easily adjusted. . Main points to remember: ✨Start in a plank position, this will give you a good idea of distance for your dog shape. ✨Tailbone lifts up and back. ✨As the toes turn slightly in and feet hip width, bend the knees at first to keep length in the spine. ✨Hands spread widely but comfortably with a suction-cup feeling in the palms (not straining). ✨Fingertips and knuckles of the palms grounding (hasta bandha), especially between 1st finger and thumb. ✨Bicep wrapped and facing forward, to spread shoulder blades actively away from the spine. ✨Ribs pull in. ✨Send energy out the tailbone, softening heels down, but not necessarily getting them to the ground – this has a lot do with ankle dorsiflexion (the majority of people can’t get the heels to the ground initially). ✨Eventually work towards straightening the legs but keeping a gentle anterior tilt of the pelvis, so the back is lengthening, not rounding. ✨If you find your shoulders want to go over your hands (which strains the wrists), bend the knees to lift tailbone up and back – moving the arms back and away from the wrists, this a great place to start with your Down Dog alignment. . Let us know any questions and do let us know how you get on with it. This is great to work on, especially if you’re new to yoga. Remember yoga is for EVERYONE 🧘🏼‍♀️Everyones body is different so we each look a little different in each posture and that’s totally fine! #AprilAdjusts #yoga #alignment @sophia.bc

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