Downward Facing Dog
Purpose: To stretch your hamstrings and calves while maintaining good core posture/strength.
How to do it: Begin on your hands and knees on the mat. Take a moment to position your shoulders directly over your wrists and your hips directly over your knees. Bring the top of your feet into contact with the mat. Spread all 10 fingers wide, with the index fingers pointing straight ahead to the top of the mat. Bring your head into alignment with the rest of your spine; the gaze should be toward the floor, with the crown of the head reaching forward.
Open the shoulders and send them down toward the hips. Press down through the hands, lifting up out of the shoulders so as not to slouch. Be engaged, but not rigid. As you inhale, curl the toes under and use the strength of the entire body to lift into downward-facing dog on an exhale.
Now that you're in the posture, take a few breaths to get comfortable and to check your alignment. Raise the heels up and down. Now, maintain the heels in the down position and feel the stretch. Press through the hands. Take care not to "bow" the bottom ribs out, but keep the spine aligned and long. Allow the head and neck to relax so that the head comes through the upper arms, with the crown reaching for the floor.
Jim Flood, MSPT is co-owner of Personally Fit, a fitness/physical therapy center located in Rancho Bernardo. He has been in clinical practice for over 20 years. He can be reached at jflood@ personallyfitonline.com
