Dog pose is split into two. The downward facing dog and the upward facing dog pose. It can be practiced by a beginner.
Downward facing dog pose
This is an easy pose and can be performed by a beginner.
Kneel down on all fours. Place your knees directly under your hips and your arms slightly forward of your shoulders. Spread your palms outwards.
Exhale and lift your knees off the ground and adjust your body to a relaxing position. Lengthen your tail bone and press it towards the pubis. Press your pelvis upwards and hold your buttocks firmly. Keep your knees relaxed and do not tighten them too much.
Dog Pose Yoga Facing Downwards
Slowly turn your feet to the inside facing your shoulders. Press your arms and legs against the ground and keep your thighs firm. When bending over keep your spine erect and your shoulder blades firm.
Your head must be between your shoulders and do not let it hang. Breathe gently and relax in this position.
It is important to keep your body firm but not lock it at any point.
Remain in the position for 30-60 seconds and bring your body down and exhale and relax in child’s pose.
Benefits of the downward facing dog pose
- This pose releases stress, anxiety and fights depression.
- It stretches the shoulders, thighs, hamstrings and hands and energizes the whole body
- It has a great impact on the digestive system.
- Therapeutically, this pose relieves symptoms of menopause, menstrual discomfort, osteoporosis, insomnia, back pain, head ache, high blood pressure, asthma, sciatica and sinusitis.
As a beginner, you can keep your knees and elbows bent until your body develops the flexibility required.
Upward facing dog pose
This pose can be performed by beginners.
Lie flat on your belly. Stretch your legs in a way that the heels are pointing upwards. Place your arms next to your waist by bending your elbows. Your fingers should be pointing towards your shoulders.
Inhale and push your upper body upwards by pushing your arms against the ground. Straighten your arms and slowly lift your legs slightly off the ground.
Dog Pose Yoga Facing Upwards
It is important to press your tailbone into the pubis and to lift the pubis into the naval. Narrow your hips but do not tighten your buttocks.
Keep your torso as straight as possible and your shoulder blades firm. Place your head and neck firm in position but do not tighten them. Keep your shoulders firm and your back in position.
Remain in this position for at least 30 seconds by breathing normally and relax by bringing your body down and resting your forehead back on the ground. Remember to exhale when you are getting to the relaxing position.
Benefits of the upward facing dog pose
- This pose helps improve your posture and shape
- It stretches the thighs, arms, lungs, shoulders and abdomen.
- It strengthens the spine and arms
- Firms the buttocks and stimulates the abdomen.
- Therapeutically it relieves depression, fatigue, sciatica and asthma.
As a beginner do not hang your shoulders loose and keep your head firm. Ensure that your shoulder blades straight.