Yoga Stretch-Downward Dog

Yoga Stretch-Downward Dog by Ryan Marrin

This Yoga stretch, The Downward Dog is a beginner Yoga pose that has a ton of great benefits for any person of any fitness level. Whether you’re just looking to try Yoga for the first time or add something new to your routine, this is an excellent exercise to help stretch your calves and hamstrings while also improving your back and pelvic mobility. It also allows you to work within your own comfort level so take your time, only work into what your body will allow you to do, find what feels good and don’t forget to breathe! However, if you do find that you are experiencing any shoulder, wrist or low back pain when doing this exercise, please talk to your Physiotherapist before you continue.

How-To Steps:

On a yoga mat, start in a 4-point kneeling position with your hands under shoulders and knees under hips. Your head and back should be in a neutral position.
Gently press your palms and all 10 fingers into the matt, draw your shoulders away from your ears to create a long neck and engage your core
Slowly transition into downward dog by lifting your bum into the air and straightening your knees.
Allow your body to “melt” toward thighs and anteriorly rotate your hips (i.e. Your back and hips should be straight and your bum should not look like it is tucked under)
Slowly and gently pedal your feet back and forth to stretch your calves within your own ability. Keep the body moving with breath up to 10 times each side.
Slowly return to the 4-point kneeling position by bringing both knees back down to the mat.