Stretch of the day / Downward Facing Dog

Happy Sunday to everyone!

Since my back has been messed up, I haven't been able to do any real work outs. No kettlebell or anything like that. Just gentle and simple stretches like this one; Downward facing dog.

I know, I know... This is another yoga pose but you still don't have to know yoga to do this. I use this pose among other stretches that I do and I like it a lot! My friend actually suggested that I would do a post about this stretch because she likes it too.

In this pose/stretch you build up strength in the upper arms and you give space and opening in your back, neck, chest, hips and shoulders. This is a really good stretch for the whole back and it also works your leg muscles if they are tight. This is how you do it:

STEP 1: Come onto the floor on your hands and knees. Stretch the elbows and relax the upper back between the shoulder blades, which gives you the feeling that the arms fall into the shoulder blades.

STEP 2: Exhale and lift your knees and draw your back backwards from the pelvis, so that your arms and back form one line.

STEP 3: Stretch your legs in such a way that you get the feeling that someone behind you is pulling your legs and hips backwards from the top of your upper legs. Let your head hang down in a relaxed sort of way.

STEP 4: When you have placed your back and your legs correctly, stretch out your arms. This results in a stretching from two sides of the back: a stretching from the pelvis and a stretching from the arms. When the back and the chest are placed correctly, you will notice that you can quietly breathe in and out through the belly. You should not let your chest hang downwards or make your back extremely sunken. In this Asana, the back should be lengthened along its entire length. Take your time to work out the stretching further and further.

Here is a great video tutorial as well.

So, start or end your day with a great stretch! Your body will thank you.

Have a stretchy day! :)