To say that the pose with the highest appearance rate in yoga class is the downward dog pose, which is almost a necessary pose in every class! As one of the classic yoga poses, downward dog pose has many advantages for the body: restoring energy, making people younger and younger, beautifying arm lines, eliminating worship meat, stretching chest and armpits, detoxifying and beautifying body posture, enhancing cardiopulmonary function, beautifying leg shape, eliminating leg stiffness, etc.
everyone knows that downward dog pose is good, but it is not easy to practice.
Here are some key points to help you better master the positive position of downward dog pose.
Let’s have a look! 01 distance between hands and feet when practicing downward dog pose, distance is very important.
The appropriate distance can better find the feeling of body extension.
Beginners can choose to bend forward or kneel at four corners, hook their toes back, push their hands to the ground, lift their sitting bones high, and enter the next dog.
At this time, the distance is OK.
02 stability of foundation whether a pose is stable mainly depends on the foundation.
The foundation of downward dog is hands and feet, so the state of hands and feet is very important.
Keep your hands as close to the center line as possible, with your thumb as close as possible to the middle of the dog.
The toes of both feet are laid flat downward, and the large and small foot pillows are pressed down evenly.
The heel, especially the inner side of the foot, looks down for the floor, and seven points of force is on the foot to reduce the pressure on the wrist.
03 internal rotation and external rotation of the arm in downward dog pose, the forearm rotates internally and the ulna rotates around the radius.
At this time, you will feel that the tiger’s mouth can better compact the cushion surface.
External rotation of the big arm will create more space for the neck.
This is a very delicate process.
Beginners can try to slightly bend their elbows first, rotate their forearms outward, maintain this state, and then rotate their forearms inward.
At this time, the elbows will slowly straighten, and the shoulders, elbows and wrists are on the same force line.
You will feel the unprecedented ease of your wrists! 04 straighten your legs when doing downward dog pose, straighten your legs and keep your ankles, knees and hips in a straight line, so as to better transmit the force to your heels and put more weight on your feet.
How to straighten your legs better? First, slightly bend your knees, push the thigh root back, keep the back extended, then go back and down from the inner thigh to the heel, tighten and lift the front thigh, and slowly straighten your legs.
05 the position of the head between the boom is also important.
If you raise your head too much, the back of your neck will be tense.
If you lower your head too much, there will be pressure on your cervical spine.
The correct position of the head should be on the extension line of the spine, that is, adjust the ears in the middle of the big arm.
At this time, the head is the most comfortable position.
The downward dog pose, which looks simple, is not simple at all.
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