Downward Facing Dog

Figure 13

Figure 13.1
- From a standing position with your legs hip width apart, take a deep breath in and then exhale slowly bending forward from the hips into a forward bend placing your hands on the floor in front of you (fig 13).
- Inhale and either jump or walk your feet out behind you.
- Raise your hips up to the sky and press the heels down to the floor. Relax the neck and lengthen the back to draw the crown of the head downward.
- Push back into the heels; place your heels to the floor if you can. Keep legs and arms straight.
- Spread fingers of each hand for good support (fig 13.1) Hold this pose for 30-seconds breathing deeply and with each exhale try to deepen the stretch.
- Inhale and jump or walk your feet forward. Exhale into forward bend.
- Inhale and slowly roll up to a standing position.
Figure 13.2 shows a beginner downward dog. The knees are slightly bent.
Fig 13.3 shows this pose using a golf cart. This pose can be used on the course to relieve lower back pressure, place your hands on the base of the cart, and follow step #3.
![]() Figure 13.2 |
![]() Figure 13.3 |
Repeat twice
Benefits
- Strengthens and firms the back, neck abdomen and legs
- Relieves lower back pain
- Improves circulation
- Restores energy