How to properly do the Dog Pose? - briefly
To perform the Downward-Facing Dog pose (Adho Mukha Svanasana) correctly, start in a tabletop position with your hands directly under your shoulders and knees under hips. Press into your palms, lift your knees off the floor, reach your tailbone toward the ceiling, and straighten your arms and back while maintaining a slight bend in your knees if needed.
How to properly do the Dog Pose? - in detail
To properly perform the Downward-Facing Dog Pose (Adho Mukha Svanasana), follow these steps for a safe and effective practice:
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Starting Position: Begin on your hands and knees, aligning them with your shoulders and hips respectively. Your wrists should be directly under your shoulders, and your fingers should be spread wide.
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Exhale and Lift: As you exhale, press your hands firmly into the mat, lift your hips toward the ceiling, and straighten your arms and back. Your body should form an upside-down V shape.
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Pelvic Tilt: To protect your lower back, tilt your pelvis slightly towards your navel. This action will lengthen your spine and prevent overarching in the lumbar region.
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Engage Your Core: Draw your belly button towards your spine to engage your core muscles. This helps to support your lower back and maintain the stability of the pose.
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Press Through Your Hands: Firmly press through your hands, particularly the base of your index fingers and thumbs. This action will help you find length in your spine and strengthen your arms.
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Lengthen Your Neck: Allow your head to hang freely between your shoulders, elongating your neck and spine. Avoid compressing the back of your neck by keeping it long and relaxed.
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Focus on Breath: Maintain a steady breath throughout the pose. Inhale deeply through your nose, filling your lungs completely, and exhale slowly through your mouth. This will help you stay calm and focused.
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Hold the Pose: Aim to hold the Downward-Facing Dog Pose for at least 5 to 10 breaths. Over time, gradually increase the duration of your holds as your strength and flexibility improve.
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Transition Out: To transition out of the pose, exhale and bend your knees slightly. Gently lower your hips toward the mat and come back into a tabletop position on your hands and knees.
By following these detailed steps, you can effectively perform the Downward-Facing Dog Pose, promoting strength, flexibility, and overall well-being in your yoga practice.