Down dog pose, Sanskrit Name: adhomukha Svanasana, one of the classic yoga postures, often appears in viniyasa series, which is a necessary pose for almost every class! It seems that the dog down style is simple, and the body is V-shaped when practicing, but it is not simple to practice the dog down style well
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For example, the following four mistakes, 90% of the students in the next dog will appear
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Let’s check your skills quickly
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1
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The state of your hands
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Many students don’t have enough tension in their hands when practicing dog style
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The mouth of the tiger is always empty
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In this way, they will put pressure on their wrists and joints, causing joint pain
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Therefore, when practicing dog style, the state of their hands is very important
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In the down dog pose, keep your fingers as wide as possible, keep your palms close to the ground, press the tiger’s mouth tightly, point your middle finger straight ahead, and your thumb as close to the center line as possible
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2
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Joint hyperextension is easy to occur in these two parts when doing downward dog position
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One is that the students who are easy to overstretch their elbows will also overstretch unconsciously in support postures such as downward dog
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Therefore, when practicing, you can try to bend the elbow slightly, and pay attention to the state of the hand
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When the foundation of the hand is stable, the state of the arm will be better
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Second, students with flexible shoulder joints will unconsciously squeeze their shoulders during practice, and the chest will be excessively downward, with ribs protruding, resulting in shoulder joint hyperextension
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At this time, there will be great pressure on the shoulders, and the posture is also very unstable
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So when doing the support type of shoulder joint extension, we should pay attention to the recovery of ribs and big arms to make the shoulder joint in position
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3
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The neck is too tense, which is easy to be ignored by many students in practice, but it is also a very important place
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In down dog, the correct position of the neck is between the arms, extending forward with the spine
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But some students practice, easy to put the neck too backward, or look up in front, at this time it is easy to cause cervical stiffness, drive shoulder become tense
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4
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The back isn’t extended enough
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It’s very important to extend the back if you want to do it in downward dog style
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But many beginners in practice, the back is easy to arch, put the weight on the shoulders and wrists, resulting in more and more strong shoulders
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Therefore, when practicing the downward dog style, we should learn to move the center of gravity backward and push the thigh back
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If the back of the leg is very tense, you can try to bend the knee slightly to extend the back
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You can also do more exercises to extend the back of the leg
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Do you have any of the above points in the down dog practice? If so, correct it in time! Teacher wechat can long press the figure below to identify the QR code, add a point in the lower left corner to select yoga products.
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