{"id":61557,"date":"2017-09-06T07:15:41","date_gmt":"2017-09-06T11:15:41","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=61557"},"modified":"2023-12-12T16:22:09","modified_gmt":"2023-12-12T21:22:09","slug":"downward-dog-poses-variations","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/downward-dog-poses-variations\/","title":{"rendered":"5 New Downward Dog Variations to Strengthen and Stretch"},"content":{"rendered":"
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Photo: Twenty20<\/a><\/i><\/figcaption><\/figure>\n

Downward facing dog (adho mukha svana<\/em> in Sanskrit) is one of the most recognizable yoga poses, but it\u2019s far from basic. Melissa Hernandez, a CorePower Yoga instructor in New York City, says, \u201cDownward dog<\/a> is full-body work. It not only strengthens your arms, shoulders<\/a> and low-back, but your core<\/a> and glutes, too.\u201d Beyond your typical Vinyasa or Ashtanga class, the classic yoga pose is used in many CrossFit and running classes to strengthen and stretch your arms and hamstrings, and ignite the core.<\/p>\n

RELATED: <\/strong>The 7 Body Benefits of Downward Dog<\/a><\/p>\n

In addition to building total-body strength, downward facing dog also helps improve circulation, ease tightness<\/a> and stiffness in the lumbar spine and might affect your outlook, too. \u201cInversions<\/a>, like downward dog, where you heart is over your head, has been shown to help elevate your mood,\u201d Hernandez says. Hernandez notes that if you can\u2019t do crow pose<\/a> or a handstand, downward facing dog gives you similar benefits. \u201cIt brings oxygenated blood to the brain and stimulates the central nervous system because your heart is above your head,\u201d she adds.<\/p>\n

Ready to shake up how you get down on all fours? Here are some new downward dog variations to help you get started.<\/p>\n

RELATED: <\/strong>How to Do the Perfect Downward Dog [VIDEO]<\/a><\/p>\n

 <\/strong>5 Downward Dog Poses to Strengthen and Stretch<\/h3>\n
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GIFs: Tiffany Ayuda \/ Life by Daily Burn<\/i><\/figcaption><\/figure>\n

1. Downward Facing Dog Walk-Out<\/h3>\n

Walking out your hands from a forward fold position will help deepen the stretch in your inner arms and open up your shoulders<\/a>. \u201cTake your time when you start to bring your hands back towards your toes, so you can feel the stretch in the back line of your legs,\u201d Hernandez says.<\/p>\n

How to: <\/strong>Stand in mountain pose (tadasana<\/em>) with your feet together, facing forward. Slightly bend your knees and fold your torso over your legs into a forward fold position (a)<\/strong>. Place your hands on the ground in front of you and walk your right hand forward and then your left hand until you\u2019re in downward facing dog position with your hips lifted high towards the ceiling (b)<\/strong>. Press your hands firmly on the mat and your shoulders against your back. You should feel a stretch in your hamstrings and calves as your spine elongates (c)<\/strong>. Walk your hands back out to a forward fold position.<\/p>\n

RELATED:<\/strong> 50 Resources to Step Up Your Yoga Game<\/a><\/p>\n

\"Downward<\/p>\n

2. Three-Legged Downward Facing Dog to Plank<\/h3>\n

Want to fire up your core? \u201cThis variation on all fours will activate all 360 degrees of your core<\/a>, as well as strengthen your glutes and hamstrings,\u201d Hernandez says.<\/p>\n

How to: <\/strong>From downward dog position, lift your right leg off the ground, forming a 90-degree angle to the ground. Keep your hips square as you lift your leg up, and your right foot flexed (a)<\/strong>. While keeping your right leg lifted, shift your weight forward until your shoulders are directly stacked above your wrists in a plank position (b)<\/strong>. Take three breaths. Return to downward dog position and place your right foot back to the ground before alternating sides (c)<\/strong>.<\/p>\n

\"Downward<\/p>\n

3. Three-Legged Downward Facing Dog Knee to Nose<\/h3>\n

You\u2019ll challenge your balance<\/a> and improve your stability with this pose as you bring your knee in for a crunch. Your lower abs will get some lovin\u2019, too, with the kick in the beginning of this movement.<\/p>\n

How to: <\/strong>Get into downward dog position with your shoulders behind your ears, hands firmly pressed on the ground and heels planted (a)<\/strong>. Keeping your hips square, lift your right leg off the ground with your foot pointed, forming a 90-degree angle to the floor (b)<\/strong>. As you start to shift your weight into plank position, round your back and tuck your chin to bring your knee towards your nose (c)<\/strong>. Take three to five breaths before returning your right foot back down to downward dog position. Repeat the same movement on the left side (d)<\/strong>.<\/p>\n

RELATED: <\/strong>How to Do a Handstand: Yoga for Beginners Tutorial<\/a><\/p>\n

\"Downward<\/p>\n

4. Downward Facing Dog Scorpion Kick<\/h3>\n

The key to nailing this challenging pose is to move with control, and engage your transverse abdominal muscles<\/a> as you slightly twist your hips. This downward dog variation helps open up your quads<\/a> and hip flexors, as well as lengthen the spine, Hernandez says. \u201cFocus on your breathing with this pose. Inhale as you extend your leg high and exhale as you bend your knee,\u201d she says.<\/p>\n

How to: <\/strong>From downward facing dog position, lift your right leg with your right foot pointed to hip height (a)<\/strong>. Keeping your hips and shoulders square, bend your right knee and rotate it, stacking your right hip on top of your left (b)<\/strong>. Hold this position for three to five breaths before bringing your right foot back down to the ground (c)<\/strong>. Repeat on the left side.<\/p>\n

RELATED: <\/strong>How to Master the Bird of Paradise Pose<\/a><\/p>\n

\"Downward<\/p>\n

5. Downward Dog with Transverse Twist<\/h3>\n

This downward dog is a special <\/em>twist (pun intended) on your core, engaging your obliques<\/a> and lower-ab muscles. \u201cIt opens up your shoulders and improves your arm flexibility. You\u2019ll really feel a stretch on your sides,\u201d Hernandez says.<\/p>\n

How to: <\/strong>Get into downward facing dog position. Start to shift some of your weight on your right side as you lift your left hand off the ground (a)<\/strong>. Draw your left hand over to your right side and reach for your right outer calf, thigh or underneath your heel (depending on your level of flexibility) (b)<\/strong>. Deepen the rotation by holding this pose for three to five breaths and relaxing your neck (c)<\/strong>. Return your left hand to the ground in downward facing dog position before switching sides (d)<\/strong>.<\/p>\n

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Downward facing dog is the most popular yoga pose \u2014 and one of the most challenging. Try these downward dog variations to work your arms, core and glutes. <\/p>\n","protected":false},"author":90,"featured_media":61565,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[24,6,19],"tags":[136,289,281,145,341,355,286],"class_list":["post-61557","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise","category-fitness","category-yoga","tag-abs","tag-exercise","tag-strength-training","tag-stretching","tag-tax1living-well","tag-tax2yoga","tag-yoga"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/61557","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/90"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=61557"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/61557\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/61565"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=61557"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=61557"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=61557"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}