Yoga Pose: Downward-Facing Dog with Hamstring Stretch, Walk the Dog

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  • Downward-Facing Dog with Hamstring Stretch

  • Alt. Name:
    Walk the Dog
  • Category:
    Arm and Leg Support / Balancing
  • Difficulty:
    Beginner
  • Description:

    From Downward-Facing Dog (Adho Mukha Śvānāsana), one knee is bent and one leg is straight with the sits bones tilted up and reaching for the sky. The arms are straight with the eye of the elbows facing forward. The palms are flat. The knuckles are pressed evenly into the earth. The heels alternatively lift and lower with the weight of the body equally distributed between the hands and the feet. The ribcage is lifted and the heart is open. Shoulders are squared, rotated back, down and inward. The chin is lifted and the gaze is down and slightly forward.

  • Benefits:

    Calms the brain and helps relieve stress and mild depression. Energizes the body. Stretches the shoulders, hamstrings, calves, arches, and hands. Strengthens the arms and legs. Helps relieve the symptoms of menopause. Relieves menstrual discomfort when done with the head supported. Helps prevent osteoporosis. Improves digestion. Relieves headache, insomnia, back pain, and fatigue. Therapeutic for high blood pressure, asthma, flat feet, sciatica, and sinusitis. Warms up the ankles, toes, knees and hamstrings.