Strengthening your abdominal muscles, stretching your shoulder blades, and easing lower back tension is what this exercise is renowned for.
How To Do Downward Facing Dog Exercises
- Start on all fours.
- Lift your hips toward the ceiling.
- Stretch your heels and firmly place them on the ground.
- Let your head drop, so your neck is elongated.
- Breathe in and out.
- Repeat this exercise 5 times.
Alternative #1: Half Downward Facing Dog
If you can’t place your heels on the ground, don’t worry, just push your heels as close to the ground as you can. If you feel tension, add a light bend to your knees. Remember don’t push your body to the point of injury.
Alternative #2: Kneeling Downward Facing Dog
Place your knees on the ground and leave them there. Keeping your hips up, extend your arms out in front of you so your head faces down toward the mat and your neck is extended.
Alternative #3: Wall Dog Modification
Facing the wall, stand 3-4 feet away from it. Place your hands on the wall, shoulder width apart, with your arms straight out from your shoulders. Stand with your feet, hip distance apart. Slowly draw your hips back and lower your head and torso. Keep your legs straight. Make sure your back doesn’t dip down or round. Slowly sink down into it until your back is parallel to the floor. Go slowly, if you can’t have your back parallel to the floor then stop where you feel a good stretch. Activate your core and draw it in towards your spine. Continue to take deep slow breaths in and out.
RangeMaster Stretch Strap
Overall Rating: 4.5/5
Gentle, prolonged stretches are simplified with the RangeMaster® Stretch Strap. Six feet of durable nylon webbing is complemented with tough elastic loops stitched in that provide anchoring position for feet and/or hands. The one-inch-wide strap comes with several exercise routines in a user guide.
The greatest feature of the RangeMaster Stretch Strap is the 'center loop' making it easy to find stretching balance!