Today’s Poses – Downward Dog and Extended Puppy Pose

Downward Dog and Extended Puppy Pose

Downward Dog Yoga Poses

Adho mukha svanasana posture replicates a dog bending forward, hence the name downward facing dog pose. This asana can be practiced by any beginner too and with all its benefits, one should include it as a part of daily yoga practice.

Steps

1. Come onto your fours. Form a table such that your back forms the tabletop and your hands and feet form the legs of the table.
2. As you breathe out to lift the hips, straightening the knees and elbows, form an inverted V-shape with the body.
3. Hands are shoulder-width apart, feet are hip-width apart and parallel to each other. Toes point straight ahead.
4. Press your hands into the ground. Widen through the shoulder blades. Keep the neck lengthened by touching the ears to the inner arms.
5. Hold the downward dog pose and take long deep breaths. Look towards the navel.
6. Exhale. Bend the knees, return to table pose. Relax.

Benefits

• This pose leaves you energized and rejuvenates the body
• It lengthens the spine, strengthens the muscles of the chest increasing lung capacity.
• It brings strength throughout the body especially the arms, shoulders, legs, feet.
• Helps to tone muscles
• It increases circulation to the brain
• It calms the mind and helps relieve headaches, insomnia, and fatigue.

Extended Puppy Pose

A cross between Child’s Pose and Downward-Facing Dog, Extended Puppy Pose lengthens the spine and calms the mind.

Steps

1. Get into a tabletop position, i.e; on all four limbs. Your hips should be stacked on your knees and your shoulders should rest on your knees. Press your feet firmly on the mat and keep your toes in the straight direction. Make sure your feet are parallel to each other and your hips are width apart.
2. While exhaling, keep your hands in front of you. Now allow your chest to meltdown towards the floor while slowly releasing your forehead on the mat.
3. Spread your fingers in a way that your thumb and index finger is pressed firmly on the floor. Now activate your palms by squeezing them into the palms of both your hands.
4. Roll your upper arms in the outward direction away from your ears so that your shoulders get broadened. You should feel your triceps wrapping in the downward direction towards the mat in a way that your biceps are towards the ceiling.
5. Make sure that your arms stay active through this asana and your elbows are slightly above the mat.
6. With the next inhalation, you can deepen the stretch by reaching for your hips upwards and backward towards the wall which is behind you. In the meanwhile, you can also continue to allow your chest meltdown on the floor.
7. To support your spine, gently hug your front ribs and prevent collapsing into the lower back.
8. Hold the stretch for around 5-7 breaths while breathing deeply.
9. Release by coming back into the tabletop position and then standing up in a straight position.

Benefits

Amongst the best benefits of practicing this yoga asana regularly, some are:

1. It helps in stretching your spine and shoulders.
2. It also helps in fortifying the body.
3. Your spine becomes flexible and strengthened.
4. The symptoms of stress, tension, and insomnia almost disappear.
5. Your hips, upper back, and arms get strengthened and stretched.
6. Your mind attains a level of much needed calm with its regular practice.