The benefits of downward dog include better posture, mobility, and strength.
Read on to learn more, according to yoga experts.
Although its often associated with flexibility, the benefits go far beyond that.
It also stretches your back and shoulders.
However, the perks of practicing this pose dont stop there.
Here are five more benefits of a downward dog that go beyond flexibility.
certified yoga medicine therapeutic specialist and teacher atYogaWorks
It increases your strength
Downward dog pose can also be an effective strength exercise.
Thats an ability thats especially important as we age.
Downward dog also helps to target other small muscles that help you with daily tasks.
It strengthens and stretches all the little muscles in your feet, Cheung says.
This can be helpful for how you feel when walking and going about your day.
It improves circulation and stimulates blood flow, as your head is lower than your heart, Cheung says.
It can improve posture by opening up the chest and shoulders, Cheung says.
Here are key muscles that are worked during a downward dog, according to Monal.
Here are mistakes to avoid when youre in this pose.
certified yoga medicine therapeutic specialist and teacher atYogaWorks
You keep your legs stick-straight
Its okay for your knees to bend slightly in downward dog.
Bend your knees to elongate your spine.
You over-lengthen your spine
On that note, it is possible toover-lengthenyour spine.
If you do so, you may put too much load on your lower back.
You force your heels down
Your heels dont need to be touching the ground for an effective downward dog.
Everyones body and ankle mobility is different.
Overly focusing on pressing the heels down can take away from the efficacy of the pose.
You glue your fingers together
Keep your fingers spread on the mat, like a big high-five.
This will also help to avoid inactive hands, which put more pressure on your wrist joints.
This one may just come with time if your shoulders are very tight, Cheung says.
(Thesestretches for tight shouldersmight help, too!)
As you do so, double-check your shoulders dont hunch forward.
Finally, confirm you arent carrying tension in your neck.
Let your head hang heavy, instead of lifting it up, Cheung says.
Downward dog is one of the best poses to soften tension in the neck as it dangles.
Tips and precautions for downward dog
Always listen to your own body when practicing this posture.
If you feel a sharp or shooting pain, dont continue in the position.
If you feel pain, consider other options like tabletop orchilds pose, Cheung says.
You should also speak to a doctor if you have certain injuries that cause pain in a downward dog.
Some modifications may be possible to help you feel more comfortable.
For students with knee issues and injuries, keep your knees bent or slightly bent, Monal says.
Its perfectly okay if your heels dont touch the ground.
Meanwhile, if you have wrist issues or injuries, focus on pressing up through your thumb and forefingers.
double-check your fingers are spread wide on the mat.
This can be done by placing a folded blanket under the wrists.
It doesnt just have to be during a yoga practice, Cheung says.
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