Photo: @mariarevelj.
Benefits
-Strengthens the hands, wrists, arms, shoulders, back, hips, glutes, legs and feet
-Stretches the ankles, calves, hamstrings, spine and intercostals
-Opens up the shoulders
Instructions
-Come to all fours with your knees hip-width apart and your hands a few inches in front of your shoulders.
-Tuck your toes and lift your hips up – keep your knees bent. Spread your fingers wide and press your palms evenly into the mat – index fingers point straight ahead.
-Try to straighten your elbows, rotate your arms outward to feel a broadening across your upper back and press firmly into your hands.
-Tilt your pelvis up and fully lengthen your spine. Check that both knees point forward and do not fall in towards each other – feet are shoulder-width apart. Allow your head to hang naturally between your arms. Press your heels gently back towards the mat.
-You can check the distance between your hands and feet by coming forward into plank pose – your shoulders should come directly above your wrists.
-Hold the pose for 5 deep breaths, in and out through your nose.
-Take a deep breath in, and come down to all fours on an exhalation.
Modification
The key with this pose is to fully lengthen your spine. Aim for a straight line all the way from your wrists up to your sacrum. Keep your knees bent if straightening your legs causes you to round your lower back. And walk out your feet to stretch the backs of your legs.
Variation: Downward Dog Split
Photo: @instagrajam
This variation of Downward Dog is a great hip opener. It also challenges your balance and builds core strength.
-From Downward Dog, step your feet together.
-Inhale, sweep your left leg up to the sky. Exhale, relax into the pose.
-You can bend your supporting leg as much as you need to.
-To deepen the intensity of the pose, open up your hips to the left, bend your left knee and let your foot drop back behind you. If you can, press your right heel into the mat and relax into the pose.
-Stay here for 5 deep breaths, feeling the stretch in your left outer hip.
-Take a deep breath in, and come down to all fours on an exhalation.
Contraindications
Shoulder or wrist injury
Find more yoga poses and routines designed specifically for surfers here
