Lazy Sunday Downward Dog Tutorial 🐶
I’ve had a few questions about how to improve spinal mobility and control using Adho Mukha Svanasana, so I’ve outlined a few tips to go with this video.
1. Start on hands and knees, and make sure you’re lifting out of your shoulders. Also ensure your spine is neutral, not curved into cat or cow (use your core to stabilise the position of your spine). 2. Push knees up to plank, ensuring a comfortable distance between your hands and feet.
3. Push your hips high and up into downward dog. You may have a tight lower back or hamstrings (or both) so you may end up with a curved spine and/or bent knees. If this is the case concentrate first on tipping your pelvis forward and bringing your spine into neutral alignment. Secondly, tackle getting your knees as close to straight as comfortable. Finally, think about pushing down through the backs of your legs to get your heels towards the ground.
4. Once you’re in a comfortable position with your lower body and spine (you may not be fully straight, just keep working throughout your practices to get to the end point pose shown, but hold strong wherever your back and legs get to in the meantime) think again about lifting out of your shoulders by engaging your scapulae, turning on your upper body.
5. My final step is to think about pulling your head through your arms (strong opening in the shoulders) and your belly button towards your legs (further stretch in the legs, and encourages the pelvis tilt mentioned at the start). And there you have it! If you’ve got any more queries about your downward dog practice, feel free to contact me, or come to my classes 😄
Tuesday and Thursday at 6 and 7pm, at 241 Hay Street Subiaco.
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