06 ▏ don’t worry about your heel ▏ it doesn’t matter whether your heel is on the ground or not, but the key is to step on it
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As the practice deepens, the heel will finally touch the ground
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Maybe, maybe not
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Hips up and back, like someone pulling your hips up in the back
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Down dog is not easy, so we must master its upright position
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Between a connection and a connection, they basically stay in this pose to relax
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Adjust the ear in the middle of the big arm
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The inside of the elbow can be better, and the shoulder can create more space
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More differences: in addition, the peak type requires shoulder joint down, forehead to touch the floor; the dog type does not require shoulder joint down too low, and the back can be flattened, emphasizing the whole spine into a straight line, tail vertebra to the sky extension..
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Here are six positive tips to help you improve your downward dog pose
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The weight is on the hands and wrists, so alignment is important
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02 ▏ the position of the hand is right
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Then slowly straighten your legs and let your heels sink to the ground
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If the distance is too far, it is difficult to find the extension of the spine
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If you get too close, you’ll lean too forward
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If you force your heel to step on the ground, your spine will not extend and your upper back will bow
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Press each finger to the ground
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However, it is really not simple
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03 ▏ arm internal rotation and external rotation ▏ if the downward dog style is right, you can open the shoulder, strengthen the wrist, and expand the upper back
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Tips: people with abnormal blood pressure or vertigo should be careful when practicing this movement
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In the process of yoga practice, there are two positions that are very similar
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This is the most stable part of the hand, so it is to protect the wrist
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If the hand is not in the right position, it will cause injury
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To find the right distance, start in baby pose with your thighs touching and your arms stretching forward
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Keep this external rotation, straighten your arms, keep your elbows unlocked
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Hands on both sides of the shoulder, fingers open, activate arm muscles
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Once they feel uncomfortable, kneel down first, sit on their heels, rest on the top of their forehead, and slowly curl up
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Its main function is to stretch and strengthen the back, shoulder joint, back of knee, calf muscle and Achilles tendon
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Yoga partners know that downward dog pose is both love and hate, and they always feel that there is more room for improvement
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In baby pose, the thumb and index finger rotate inward, and the small arm rotate inward, which makes you feel close to each other
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Pinnacle is an important position in traditional Hatha Yoga
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The middle finger is forward, parallel to the side edge of the mat, and the wrist line is parallel to the front end of the mat
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Feel the extension of your sides and spine
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Don’t worry about your feet not touching the ground
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Its shape is like an inverted letter v
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The lower dog can exercise the ligaments of the arms and legs; at the same time, it can exercise the muscles of the waist and back, strengthen the strength of the back, correct the bad posture such as the hunchback, and modify the lines of the whole body
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Focus more on your sitting up
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Careful friends have discovered that they are the peak pose and the lower dog pose
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04 ▏ push the weight back ▏ in the correct downward dog position, you will feel that the hand is lighter and the weight is evenly distributed between the hand and foot
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Bend your knees slightly to adjust the alignment
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Check the right position of your hands, open your fingers and divide the weight equally
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For alignment, learn to rotate the arm inward and outward
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At the same time, it can inject vitality into the spine; improve the function of digestive system, relieve insomnia, physiological and menopausal discomfort and lower back pain; enhance the strength of arms, legs and trunk, stretch palms, chest, back, hamstrings, legs and feet, and make the whole body full of energy
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Its shape is also like the letter V, but it requires two feet to be separated and the same width as the hip, the sole of the foot is parallel, and the heel is opened outward
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Rotate the small arm inward, bend the elbow slightly, and rotate the large arm outward
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Especially the thumb and index finger
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Find the right position of the neck, neither back nor forward, feel comfortable, and relax and stretch like the rest of the spine
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Bend your knees slightly, with your tailbone up
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05 ▏ ears in the middle of big arms ▏ head position can ensure that there is no pressure on your neck, if the head is raised too much, the cervical spine will curl up; if the head is too relaxed down, it will also cause neck injury
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In order to find this feeling, the index finger, thumb and knuckle are pressed to the ground
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This is the normal distance between your hands and feet
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In flow yoga, the teacher will also use the downward dog pose as the warm-up, rest, inverted three-dimensional pose, as the conversion pose of the three-dimensional pose of each station
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The lower dog pose is the most frequently used pose in vitality yoga and flow yoga
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If the hand is opened too large, the finger is bent or the palm is off the ground, there is a risk of injury
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This is related to the softness of the back of the thigh
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Step on your toes, lift your hips, exhale, and push back into downward dog
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01 ▏ adjusting the distance between hands and feet is a little difficult
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