The English name of the dog is downward facing dog pose, and the Sanskrit name is adhomukha Svanasana, in which adhomukha means “face down” and shvana means “dog”
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The practice steps of dog down posture: prepare for the four corner kneeling position, open both hands and feet with the same width as the shoulders, put both hands directly under the shoulders and knees directly under the hips, exhale, step on the heels of both feet, push the hip backward and upward, push the sciatic bone to the highest point, and the body is in an inverted “V” shape
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Press the heel down, straighten the knee, tighten the thigh muscles, make a straight line from the heel and knee socket to the hip ischium, push the ground with both hands with the base of the index finger and middle finger and thenar, make a straight line from the arm and trunk to the ischium, turn the arm from the armpit outward, relax the shoulders and neck, and make the head and spine in a straight line
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Part of the variants of the lower dog style 4
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The detailed figure of the lower dog style and the right and wrong comparison figure: 5
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The anatomical figure of the lower dog style: knee joint extension, hip joint flexion, spine neutral extension, shoulder joint flexion, elbow joint extension
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The auxiliary practice methods of downward dog style: (1) with the help of Yoga blanket and pillow (2) with the help of stretching belt or wall rope (3) with the help of yoga chair (4) with the help of Yoga brick (5) with the help of wall (7) with the help of teacher (1) with the help of stretching belt to assist members to practice (2) push with both hands, Assist members to practice (3) adjust or guide the direction with both hands 8
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The effect of downward dog style can enhance the strength of arms, legs and trunk, stretch palms, chest, back, hamstring tendons, legs and feet, exercise the muscles of waist and back, strengthen back strength, correct bad posture such as hunchback, etc
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teacher wechat can long press the figure below to identify the QR code, add a point in the lower left corner to select yoga supplies.
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