Downward Facing Dog Pose: Adho Mukha Svanasana
This week we are starting off with the basics, to get you limber and ready for those summer surf sessions! Downward Dog an amazing pose for the whole body, and one which really focuses on upper body strength.
Why Surfers Should Love it:
Ideal for surfers with opening the shoulders and upper back, while building strength and endurance in the body.
Benefits of Downward dog
• A mild inversion which calms the nervous system and helps to release stress
• Lengthens and releases tension from the spine
• invigorates the body
• Stretches the hamstrings, calves and arches
• Stretches and strengthens the shoulders, back and arms
• Improves digestion
Getting into Posture
1. Come onto the floor on your hands and knees, wrists below the shoulders, spread palms wide on the floor, with knees below the hips. Inhale tuck the toes under and as you exhale lengthen the tailbone and lift the sitting bones up towards the sky while drawing the inner legs in.
2. Keep a straight spine from tailbone to the crown of the head, while being mindful of the natural curve of the spine.
3. Pressing the thighs back while encouraging the heels down towards the floor, try not to lock the knees, soften them! If you have super tight hamstrings, you can keep a little bend in the knees. Slightly roll the thighs in.
4. Try not to scrunch the shoulders to the ears, which can cause neck and shoulder strain, instead draw the shoulder blades down the back, while drawing the forearms in.
5. Stay here for 1-3 minutes, encouraging the heels down, breathing steadily. Then slowly bend into the knees and exhale into Childs pose.