Downward Facing Dog
Downward facing dog is a classic way to stretch and strengthen your arms, legs and back. It can take a little while to learn how to do it. If you watch your pet, your cats and your dogs, you'll notice they do it everyday.
Kneel on your hands and knees, spread your fingers evenly and press down through each knuckle firmly. Now straighten your arms and squeeze them towards the midline as your press your hands down, stretching each finger. Press down to the pads of four fingers. This action can be very helpful in preventing and relieving arthritis.
Now, lengthen the sides of your body and soften the back of your heart, inhale and squeeze your arms toward the center. Your hands fully committed to strength and stability. Inhale, and tuck your toes under and raise your hips upward, lifting your sitting bones. Exhale, soften, make a backbend with your spine.
The most common misalignment in down dog, is collapsing in the shoulders. To prevent this, look up slightly and lift your triceps, the muscles under your upper arm. Keeping this strong lift, exhale and soften your upper back. Activate or engage your leg muscles on all four sides and then gradually straighten your legs.
Inhale and lift your arm bones, exhale and soften your heart. Inhale and stretch your spine into a backbend, exhale, soften the back of your heart, the spot right between your shoulder blades. Practice this balancing this technique kneeling on all fours. Press firmly with your hands down into the earth, and hug to the midline with your legs. This is by squeezing your legs together without moving your knees.
Inhale lengthen the sides of your body, exhale, soften your heart. Your entire spine may descend when you do this. Now learn to become aware of these two parts of your spine, your heart, and your lower back. Soften your heart and take your tail bone down at the same time. When your tail bone is down enough, you will know it, because your abdomen will gently lift. Keep your arms straight while you are softening the back of your heart.
The very common misalignment in downward dog, is collapsing in the shoulders, and over-stretching the armpits. It's much more helpful and beneficial for your back and neck if you lift the head of the arm bones, and then soften only the part of the spine between your shoulder blades. Inhale, lift the head of the arm bones with steadfastness and strength. Exhale, soften, surrender, open the back of your heart with gentleness.
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