From our guest blogger, Danielle Diamond, www.xenstrengthyoga.com~
There are days when I don’t have time for a full yoga practice, yet I always try to start my day off with at least one great full body stretch. My go-to pose is most often down dog because not only does it stretch and strengthen your body head to toe, it’s also an inversion, which gets the blood flowing toward your heart and brain. It’s energizing, yet it calms the mind. It can also be used therapeutically to relieve sinusitis and improve digestion.
If you’ve ever taken a yoga class, undoubtedly you’ve experienced this pose- even if just flowing through it in a vinyasa. In this video I share with you detailed instruction on how to begin practicing down dog, and also how to take it deeper if you are more advanced.
As with most exercise, there are contraindications, and you should consult your doctor before trying this pose if you experience any of the following: carpal tunnel syndrome, recent shoulder injury, detached retina, glaucoma, high blood pressure or headache.
Morning yoga- Bobbi Brown office in Soho
Check out the video, enjoy practicing down dog, and leave a comment below to let me know what other poses you’d like to learn more about. -Danielle
Down Dog- Simple
Down Dog- Advanced
Perhaps for next time?
Elizabeth Rider
Thank you for this excellent post! It’s so helpful.
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danielle Reply:
glad you liked it! let us know what pose you’d like to see next and i’ll make a video for you…
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Natalia
Hi! Thanks for the video! I’ve never done Yoga on permanent basis, just did some stretching exercise here and there. I always loved walking and speed walking, but now, when I’m 34 weeks pregnant, long walks make my stomach feel tight, so my doctor advised to skip long walks for a while. I bought a book with yoga poses but I’m not sure if it’s ok to start practicing in 3rd trimester if I’m a beginner and if there’s some poses i should skip. Is it ok to do all the poses I can go for as long as I feel fine?
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danielle Reply:
hi natalia-
Congrats on your pregnancy! Glad you liked the video. Yoga is great even while pregnant, but you should ask your doc if you have high blood pressure or other health issues. there are a few precautions to take, especially in your third trimester, and here is a link to a great article that gives more in depth information on what modifications you should make, but in general most poses and breath work will make for an easier delivery.. GOOD LUCK!
http://www.fitsugar.com/Strike-Pose-Prenatal-Yoga-Tips-Pregos-109293
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Susan
Thank you for the video! I enjoy taking yoga classes, but have never really seen exactly where your hands/feet should start and end in this pose. I find it challenging at times because I’m naturally limber and sometimes it’s difficult for me get a good stretch in my legs. I can’t wait to try this at home :)
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danielle Reply:
HI Susan,
You are so welcome.. if you are naturally limber you want to make sure that you are careful not to hyper-extend your knees to stretch your hamstrings.. if you bring your hands a bit closer to your feet it will give you a great stretch in the back of the legs without having to hyper-extend. Have fun trying it out!
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Rachel
I love the specific instruction for downward dog. In the future I was hoping you could do the same for the basic vinyasa flow. I would like to start taking Vinyasa classes, but I can’t do the “pushup” part. Any beginner modifications?
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danielle Reply:
Hi Rachel-
That’s an excellent idea for my next how-to yoga video.. so many people want to take a vinyasa class but feel intimidated because they don’t actually know the “vinyasa flow” that’s done many times during the class.
here is a video I did about the breath in a vinyasa class, it might help.. http://www.youtube.com/watch?v=LreXDP4Ibxs&list=UUvhsroL-oWDlGgXNRG–MxA&index=19&feature=plcp
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christine
I enjoyed learning some of your tips for doing Down Dog. I’ve been doing this for awhile, but every new tip I learn makes it even better and more enjoyable. Backbend? At age 59, so not happening! :-) (but I do like using my bolster or a ball to bend backwards)
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danielle Reply:
thanks christine, i’m glad you liked it.. Don’t set limits because of your age.. I taught a 70 year old man to do a full wheel!
check out this beginner backbend video i made- it might help you open up your back body. And yes, a backbend on a bolster is great. Also try a block under the sacrum in bridge pose- then as you get more flexible you can turn it to the higher level.
http://www.youtube.com/watch?v=P8L9ZKusS-I&list=UUvhsroL-oWDlGgXNRG–MxA&index=17&feature=plcp
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Jasvir
thank you dashama! I’ve been hinavg similar pain but in my mid back. There is lots of info on lower back pain but that all didn’t apply to me. And i was getting frustrated because I do a lot of yoga, bends, stretches, etc. I’m in my early 20s so I knew I shouldn’t be getting back pain at this age I guess I’ll try it can you find it at whole foods?
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