Stepping Stones to Flow - Asana Practice Two | How to Stretch Better in Downward Dog ~ 6min (Patreon)

What's up Patrons,

So, I was wondering... 

Can you count to 10 in your Downward Dog, while breathing?

How about counting 10 complete breaths in the asana?

Because if you cannot... I recommend watching this video. Practice entering and exiting your Downdog, with natural movement. Practice holding the position with focus on your hands and feet. Practice deepening your complete breaths.

And if you CAN stay in Downdog for at least 10 seconds or so... I recommend watching this video to learn how you can enjoy your time in this asana with much more confidence, creativity, strength and flexibility :)

This is your next Stepping Stone to Flow!

Tips for 10 Seconds in Downward Dog

It's both a physical and mental challenge, and you will have greater benefit if you:

#1) Keep your heels lifted - don't worry about planting your heels to the ground

#2) Keep your hands strong - feel how the pressure of your hands strengthens your shoulders and chest

#3) Keep your hips flexed - the fold at your hip crease deepens the strength of your core, and you might find that slightly bending your knees will enhance this core connection

Ok, Now what?

Now that you've counted to 10 ... or counted 10 breaths without rushing, you are ready to deepen the stretch. 

Your feet are hip-width apart. Note that hip-width is measured by the pelvic bone which is narrower than the butt.  CHECK!

Your hands are shoulder-width apart. CHECK!

But what about the distance between your hands and feet?

In this video, I show you step-by-step you to increase your strength and flexibility with a method that will LENGTHEN your spine in Adho Mukha Svanasana (Downward Facing Dog).

#1) Peel your hip crease back so that your pelvis tilts - keep your toes on the ground in the beginning

#2) Breathe completely - feel your one hip and side waist stretching while your hands and opposite side are anchoring 

#3) Place your hand forward by one or two inches - return your hips to center and do the same thing on the opposite side 

Go Even Deeper?

Yes! Once you've rested and feel confident with your ability to breath and focus through the enhanced stretch, go deeper.

To avoid cramping your hips during the tilt, be sure to use your anchors to peel and lift-off! This will make sense once you are in the deeper stretch-- Eka Pada Adho Mukha Svanasana.

Eka Pada means One Foot. 

Have fun!