Downward Dog for the win

I asked some students if they could only take one yoga pose with them to an island, which would it be? Most of them agreed that it would definitely have to be Downward Dog. Probably a familiar pose to most, Downward Dog is one of the few poses that strengthens and stretches almost every muscle in the body. It targets the muscles of the arms, chest, back and shoulders. Simultaneously, it opens the backs of your legs from the glutes, along the hamstrings and through the calves and even ankles. If you actively engage your abdominal muscles and pull your navel into your spine, it will tone your core as well as improve digestion. Grounding down through the hands and spreading your fingers wide will work wonders for your wrist. When you press your heels toward the floor, the pose also stretches the Achilles tendons, arches, feet and toes. And because your head is below the heart, Downward Dog also improves blood circulation which helps flush toxins, boost immunity and regulate blood pressure. Elongating the spine and neck helps to relieve tension and increase blood flow to the brain. This calms the nervous system, improves focus and memory and can even offer relief from headaches, fatigue and insomnia. If practiced mindfully, Downward Dog invites a deeper connection to the breath.

We often do yoga in the classroom and modify the pose to “Desk Dog.” Students place their hands on the desk and stretch their hips away, finding length in the back and side body. This can also be easily practiced at a table or even against a wall. As a dog is often called “man’s best friend,” so too should this pose be called. It’s not only relaxing, but also energizing. Make it your friend.