Down Dog & Turbo Dog

Benefits:
- Stretches back, hamstrings, calves & shoulders
- Strengthens upper body
- Lubricates spinal discs, keeping them healthy
- Increases oxygen flow to the brain
- Natural mood enhancer and anti-depressant :)
- Energy booster -- turning sluggish energy into vibrancy
- Improves blood circulation & cleanses blood and lymph fluid
- Combats the compressive & degenerative effects of gravity

Alignment:
- Hands shoulder-distance apart, palms flat
- Arms parallel, elbows BENT
- Feet hip-distance apart
- NECK RELAXED
- Shoulders Wrapped

How to work in the pose:
- Begin on hands & knees, lining up hands under shoulders and knees under hips
- Bend elbows & wrap shoulders -- i.e., broaden across upper back, moving shoulder-blades away from the center of your back; reach elbows toward the floor, moving the humerus away from the shoulder joint thereby unlocking the shoulders; squeeze elbows in engaging upper chest muscles and serratus anterior for support.
- For Turbo Dog, keep elbows 2 inches off the floor
- Inhale curl the toes under
- Exhale, lift knees off the floor straightening legs
- Press chest towards feet stretching lats & serratus, helping to open shoulders
- Reach heals towards the floor and squeeze inner ankles towards each other turning on inner leg muscles
- Keep hands flat and push the floor away keeping wrist and hand joints decompressed
- Keep upper back broad and abdominals engaged

Pose Variations:
- For wrist injuries bend elbows until wrist angle is big enough to be pain free. In more severe cases, substitute with Dolphin.
- Hamstring & sciatica injuries, keep heels up high off the floor to avoid stretching backs of legs and squeeze sitbones to engage hamstring insertion
- Shoulder injuries -- if there is pain, do the pose with knees down
- Beginners may need to substitute Down Dog for Turbo Dog, or do Turbo Dog with knees down to build strength

Down Dog & Turbo Dog camera iphone 8 plus apk
21 Likes	21 Dislikes
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Education	Upload TimePublished on 29 Aug 2011

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