One Leg Downward Facing Dog
The one leg downward facing dog pose is a basic pose, practiced by beginners. Some people also practice it as part of sun salutations.
You can either start in the mountain pose, plank pose or the downward facing dog pose.
To being with let use start from the mountain pose. Stand upright in tadasana or the mountain pose. Keep your spine erect and your shoulders broad and spread across your spine. Exhale and bend forward, bringing both your palms to a rest on the floor. Ensure your knees are not bent and you are bending only from your hips. Your hands should be shoulder width apart.
One Leg downward facing Dog Pose
Relax and then take a large step backwards with one leg. Bring the other leg next to it. The distance between your palms and your feet should be at least 6 feet. If you were unable to take a big step, you can continue to move your legs away from your palms by taking smaller steps.
Move your hips, spine and your tailbone backwards. Your shoulders should not be over your wrists. They should be at a 60o angle to each other. Your hips and your feet should also be approximately around the same angle to each other.
Lift your hips up. Your body should resemble a small hill. Now with one mighty swing, lift your right leg up into the air. The right leg should be in line with your spine. Keep your spine erect and press your tailbone inwards.
Remain in this pose for at least 30 seconds and repeat the same exercise by raising your left leg.
Benefits of the one leg downward facing dog
- This pose stretches the thighs and the legs.
- It strengthens the back and works on the abdomen.
- It provides flexibility
- Improves blood flow to the brain
As a beginner, you can simple practice this pose from the downward facing dog pose. Your leg may tend to swing when it is lifted up. Try to avoid it by using something for support.