#DashworthyYogaChallenge Week 1 – Downward-Facing Dog

#DashworthyYogaChallenge Week 1 – Downward-Facing Dog

My yoga teacher training officially started this week at Bird Yoga Rock in San Diego, CA. It’s so much fun being a student again doing something I love!

During our first session we went over the teaching curriculum and started right away on poses and the opening sequence to the Vinyasa flow I’m learning to teach. The flow starts with child’s pose going into a few rounds of cat and cow leading to downward-facing dog.

I’m already so excited by everything we’re learning and can’t wait to share even more with you!

Let’s start the 10-week challenge with downward-facing dog since it’s one of the fundamental yoga poses. You will come back to adho mukha svanasana often throughout your practice so it’s a good time to check in and make sure you’re doing it properly.

#DashworthyYogaChallenge Week 1 Pose: Downward-Facing Dog

Since each of our bodies is unique, don’t worry if your pose looks slightly different than mine. The idea is that you’re focusing on the basic form and taking the asana as far as you feel comfortable yet active.

Now I’ll walk you through how-to do downward-facing dog for this week’s #DashworthyYogaChallenge pose.

Downward-Facing Dog Instructions

Sanskrit Name: Adho Mukha Svanasana

Steps:

  1. Begin on the floor in table top position with your shoulders above your wrists and hips stacked above your knees. This is where your hands and feet should be placed in down dog. The tops of your feet are flat against the mat and palms faced down pointing forward. You should have a flat back.
  2. Exhale and lift your knees away from the floor, keeping them bent slightly and the heels lifted. Breathe in and lengthen your tailbone away from the back of your pelvis. Against this resistance, lift the sitting (aka butt) bones toward the ceiling.
  3. Exhale and push the top of your thighs back and stretch your heels down toward the floor, touching if you can. Straighten your knees, but don’t lock them.
  4. Find strength in your arms and press the “L” shape of your thumb and index finger actively into the floor. Try to eliminate pressure in your wrists.
  5. Press shoulders away from your ears and draw your shoulder blades down your back.Strengthen through your spine.

Benefits:

  • Helps prevent osteoporosis.
  • Relieves headache, insomnia, back pain and fatigue.
  • Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis.

Modifications

  • Bend the knees to release pressure on your shoulders.
  • Keep the heels lifted slightly off the floor until you increase flexibility in hamstrings and lower back.

Video Tutorial:

How-to Enter the #DashworthyYogaChallenge for the Chance to Win!

1. Visit here for full challenge details and get one free entry (if you haven’t signed up already).

2. Snap a yoga selfie in this pose and share it in social media using #DashworthyYogaChallenge, tagging @Dashworthy and this week’s outfit sponsor @lunajaiathletic. Be sure to check out this post if you’re curious how to take your own yoga photos. You have a week to take them and share! The winner will be announced the following Sunday when the next week’s challenge is posted. I can’t wait to see the beautiful expression of your pose!

About this Week’s Sponsor: Luna Jai Athletic

Luna Jai Athletic
Luna Jai started on a mission to bring fashion and functionality to athletic clothing. Their clothing has been developed to find the perfect balance between strength and flexibility – exactly what’s needed for your yoga practice!

Their Wik-Fit Fabric™ has been designed to produce bright colors and stretch beautifully without you having to worry about them going see through. The waistband is extra wide and fitted to provide extra support so you won’t feel uncomfortable in any pose.

I chose this bright, tropical fabric since I’m a beach girl – but they have plenty of different designs to choose from. All of their prints are designed by their in-house by their talented team of artists and printed digitally on their high quality fabric.

Check out their site for more: Lunajai.com.

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