Why down dog is worth getting right
You'll see this pose in almost every hot yoga class at Salti Yoga. It's the bridge between sequences, so it pays to make it comfortable. Done well, it stretches the backs of your legs, lengthens your spine, and builds strength in your shoulders and arms.
Step by step
Start in tabletop. Wrists under shoulders, knees under hips.
Spread your fingers wide. Press firmly through your index finger and thumb so your wrists aren't doing all the work.
Tuck your toes and lift your hips up and back as you exhale. Keep your knees bent.
Lengthen your spine. Push the floor away and reach your hips up and back. A long back matters more than straight legs.
Relax your head and neck. Ears line up with your upper arms.
Let your heels sink toward the floor without forcing them down.
Breathe here for five slow breaths.
Common mistakes (and quick fixes)
Rounded back: You're probably forcing straight legs. Bend your knees generously.
Shoulders up by your ears: Rotate your upper arms outward and draw your shoulder blades down your back.
Sore wrists: Shift your weight back toward your legs and press through your fingertips.
Make it work for your body
Dolphin pose: Come onto your forearms if your wrists need a break.
Wall or chair dog: Put your hands on a wall or the seat of a chair and walk your feet back until your back is flat.
Pedal it out: Bend one knee, then the other, to ease into tight hamstrings.
*Always check with a medical professional before starting a new activity.
Watch the YouTube Pose Breakdown here.
Want help in person?
Videos are great, but nothing beats having a teacher nudge your hips back an inch and say "there it is." If you're new to Salti Yoga in Peterborough, our Introductory Fortnight gives you two weeks of unlimited classes for $49. Come try it. No experience required, and mats and towels are on us. See intro offers
