down dog

If taking yoga was one of your goals for 2011, let me introduce you to Downward Facing Dog. It's probably the most basic yoga pose, and no matter what style of yoga you study, you'll end up in this pose more than a handful of times in one class. Even though it looks pretty straightforward, it's a challenging position to hold since most of your weight is in your upper body. It's also difficult if you have tight hamstrings, so don't be frustrated if your knees are bent or your heels don't touch the ground.

Sanskrit Name: Adho Mukha Svanasana English Translation: Downward Facing Dog Pose Also Called: Down Dog

To find out how to do Down Dog, read more

Downward Facing Dog pose is a total body pose that's great for stretching out your shoulders, lower back, hamstrings, and calves. It can be really difficult at first, but since it's a pose that's done the most often during a class, you can build your upper body strength fast, so it becomes more of a relaxing pose. To make it more challenging, try this fun variation called Three-Legged Dog. It will open your hips and work on your balancing abilities.

Sanskrit Name: Tri Pada Adho Mukha Svanasana English Translation: Three-Legged Downward Facing Dog Pose Also Called: One-Legged Dog

To find out how to get into it read more

Downward Facing Dog is a total body workout. It stretches your hamstrings and strengthens your upper body. If you do the Partner Yoga pose Double Dog, the person on the bottom gets even more of a deep stretch, and the person on the top gets a killer upper body and core workout.

What happens if you do Triple Dog with three people? It feels amazing to be physically connected to two other people like this. It takes even more strength and communication to get into this pose (and stay in it), but when you do, it's an amazing feeling.

To find out how to get into it, read more

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You've got to get up to get down! Down Dog that is. Check out this adorable musical explanation of Sun Salutation A from The Ohmies (ha, get it? Om. Too cute). It's called "Up/Down Dawg."

You've got to do Up Dog, and then Down Dog. Are you down (dog)?

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Don't forget to practice your Downward Dog and your Sun Salutation. It is the weekend you have some time to try yoga.

We've reached the last pose in the Sun Salutation A. Downward facing Dog, or Down Dog as I usually call it is one of the toughest poses to hold in yoga. It works every part of your body, and when you first begin to do yoga, you have a hard time holding this pose for more than 2 breaths. After you practice for a while, you'll build up the muscles and strength in your arms to hold yourself up, and then Down Dog actually becomes somewhat of a resting, relaxing pose.

This pose strengthens all the muscles in your arms, but could put strain on your wrists. You can prevent wrist pain by shifting weight into your fingertips, to take the weight off the heels of your palms.

You can also work your core muscles in this pose, by pulling your navel to your spine, and breathing into your ribs. You'll really feel a stretching in your hamstrings, calves and Achilles tendon. It's an all-around total body pose, which is why it's one of my favorites.

Here's how to get into it.

When you are in Sun Salutation A, once you get to the Standing Forward Bend pose, as you exhale, step or jump both feet back and come into 4-Limbed Staff pose. Eventually your body will be in one straight line.
From here, inhale and scoop your chest forward between your arms, coming into Upward Facing Dog pose. The only thing on the ground are your hands and the tops of your feet. Try to lengthen through your spine and draw your shoulder blades back and down away from your ears.
As you exhale, press into your palms and lift your hips up away from you, so you're in an upside down "V" shape called Downward Facing Dog. Spread your fingers wide and make sure you're creating a straight line with your middle finger and forearm. Work on bringing your heels down towards the ground. They should be slightly wider than your toes, so the outside edges of your feet are parallel with the outside edges of your mat. Work on holding for five breaths.

Fit's Tips: You can definitely work on holding this pose for longer to build and tone the muscles in your arms, upper back and shoulders. This is a great stretch to do after a run because it lengthens the backs of your legs, and if you bend your knees slightly, you'll feel a release in your lower back. While this pose may seem taxing at first, it will soon become your rest pose. So practice up!!!

I recently bought a new yoga mat because well, my hubby took the car that had my prized Black Mat in it. And I REFUSE to use the nasty, stinky, dirty, germ-infested public mats you can rent at the studio.

So I bought a new mat that's a little less thick and a lot less heavy - so I could travel with it.

I was psyched to try my first Down Dog on it. At first it was really sticky and grippy - so I could push into my palms and get a good stretch through my back.

But a few minutes later, as we started warming up, my hands and feet began slipping away from me. My Down Dog was turning into a LONG Dog. I was getting really frustrated, but I should have expected it with a brand new mat.

Want some tips to get rid of the slick, and achieve the stick? Then read more