The right way to perform downward-facing dog
Also, listen to the audio instructions for the asana here:
1. First of all, come onto your mat on all fours forming a tabletop with your hands and knees. Now, position your knees under your hips and your palms below your shoulders. Spread out your fingers, pointing them forward, and come on your toes. Just stretch yourself as much as you can.
2. Now exhale, push onto your toes to lift your knees up off the floor. If you are a beginner, you can first keep your knees slightly bent and heels lifted up, so that you don’t get sore muscles later on.
3. Now it’s time to lift your hips up. Slowly begin to straighten your knees and elbows, to form an inverted ‘V’ shape with your body. If you have a mirror around, check to see if you have made a proper inverted ‘V’.
4. Now put pressure on your palms pushing away from the floor and broaden your shoulder blades. As you do this, try to push your heels to the floor keeping your feet slightly parallel. This will lengthen the back of your legs, and elongate your spine.
Tip: To hold the pose better and for longer, keep your eyes focused on your big toes. Also, keep your head between your upper arms. Don’t let it hang otherwise you will experience pain.
5. Now to come out of the posture, slowly bend your knees to the floor with an exhalation and res. And relax….
Wasn’t that easy?
Now the most important thing: how many repetitions of this you can do?
If you are a beginner then you can do this pose five to 10 times. If you feel that you can do more than just these many reps then go for it.
That said, performing this asana for 20 to 25 times with a gap of 15 seconds between each pose is enough.
So, isn’t it downward-facing dog the real deal when it comes to your overall fitness? Do try this at home, because Yoga Se Hi Hoga!
