The downward dog is a great resting position that you come back to many times through out your practice, so its important to get the foundations of it correct so it actually feels like a resting position. <strong>FOUNDATION</strong> <ul> <li>Hands at shoulder width and feet at hip width</li> <li>Spread your fingers wide like a tree frog, gripping on to the mat</li> <li>Externally rotate your shoulders (imagine the action of externally opening two jam jars with your hands)</li> <li>Lift up through the belly switching on your core</li> <li>Lift your sit bones (hips) towards the ceiling, pulling your stomach in and lowering your chest down</li> <li>Keeping your knees bent at the start until the legs warm up then lightly push the heels down to the floor, stretching out the back of the legs</li> <li>Keep a micro bend in the knees to protect the knee joint and make sure you relax you neck</li> </ul> <a href="https://womenlove.health/wp-content/uploads/2014/07/pose-1.jpg"><img class="aligncenter wp-image-21138 size-full" title="Yoga Pose Of The Week: Stretch & Strengthen Your Whole Body With Downward Dog 1" src="https://womenlove.health/wp-content/uploads/2014/07/pose-1.jpg" alt="Yoga Pose Of The Week: Stretch & Strengthen Your Whole Body With Downward Dog 1" width="750" height="440" /></a> <a href="https://womenlove.health/wp-content/uploads/2014/07/pose-2.jpg"><img class="aligncenter wp-image-21139 size-full" title="Yoga Pose Of The Week: Stretch & Strengthen Your Whole Body With Downward Dog 2" src="https://womenlove.health/wp-content/uploads/2014/07/pose-2.jpg" alt="Yoga Pose Of The Week: Stretch & Strengthen Your Whole Body With Downward Dog 2" width="750" height="440" /></a> <strong>BREATH </strong> <ul> <li>Deep inhales in and out through the nose until your body softens into the pose</li> </ul> <strong>BENEFITS</strong> <ul> <li>Strengthens your wrists and Achilles tendons</li> <li>Has a lengthening effect on your shoulders and spine</li> <li>Has a rejuvenating effect on your nervous system</li> </ul> Sammy Veall owns and runs <a href="http://www.yoga213.com.au" target="_blank">Yoga 213</a> with studios in Bondi Junction, Sydney and South Yarra, Melbourne. Photography by <a href="http://www.dee.co" target="_blank">Deanna Geralch</a>
