If you have time for only one stretch and strengthen exercise, fitness, yoga and pilates experts will say, unequivocally, the truly famous “Downward Dog” is the winner. Blog dog Winnie agrees:
And if you have a dog, you know they do this every time the get up to walk around by remote control. Skipping it is not an option. So be like a dog! Here’s Winnie’s perfect rendition:
Here’s the breakdown for people:
- On your hands and knees, spread out your fingers and turn your toes under.
- Lift your knees up and push your hips to the sky keeping your feet in line with your hands.
- Keep your knees slightly bent and your heels can come up off the floor at first (as you get better at this, you’ll lower your heels).
- Stretch your arms forward, keeping your elbows straight and relax your head through your shoulders.
- Yoga Journal says to lift your sit-bones to the ceiling and draw your inner thighs up to your groin. For more on the benefits of Downward Facing Dog go to this Yoga Journal link directly.
- Hold the pose for 5-10 breaths, relax and repeat 2-4 times.
In addition to strengthening the thighs and arms, this exercise increases flexibility in the shoulders, hips, knees and ankles. This stretch also calms the mind, eases a low mood and can also relieve headache, insomnia, back aches and neck pain! Told you it was a lot of bang for your exercise buck!
PS. “Dogs act exactly the way we would act if we had no shame.” – Cynthia Heimel
Dump the inhibitions and give it a try! What’s good for Blog Dog is good for us all!