Downward-facing canine is a foundational staple in any vinyasa yoga class. Whereas it could seem to be a easy full-body stretch, the pose truly has a stunning quantity of advantages, together with improving posture—one thing all of us may definitely profit from after hours of hunching over our telephones and computer systems every day. “This asana counteracts the results of sitting and carrying heavy luggage by decompressing the backbone and selling flexibility within the posterior chain of the physique,” says yoga professional Dr. Rebekah Jade Lawrence.
Stretching to elongate
Stretching can enhance our wellbeing in addition to present a sense of higher top and, ultimately, higher posture. However does it truly “lengthen” the muscle tissue and physique? Right here’s what posturologist and physio-osteopath Francisco Moreno of Palasiet Clinic says: “The assertion that integrating stretching into routines can lengthen the determine is, in actuality, slightly extra advanced than it appears. Whereas stretching doesn’t improve an individual’s top by way of bone development, it may possibly enhance posture and thus affect the notion of top.”
All of it has to do with the backbone. Through the day, the backbone experiences compression attributable to gravity and on a regular basis actions, which might result in a short lived lower in top. “This compression impacts the intervertebral discs, that are cartilage constructions that act as shock absorbers between the vertebrae,” Moreno explains. “As these discs turn out to be compressed, the individual could seem to shrink barely. Performing common stretches helps counteract this compression.”
The advantages of downward canine
Downward canine, or Adho Mukha Svanasana, is especially useful for combatting this spinal compression. Plus, it additionally targets the muscle tissue precisely the place they most need assistance: “It improves posture by stretching the again and opening the chest. It additionally works on the pliability in hamstrings, so it additionally helps to stroll in a extra steady manner,” notes Cristina Merino, yoga trainer and co-founder of More Yoga Madrid.
To reinforce this strengthening, yoga teacher Kathi Rüd, founding father of Madrid’s Kavi House advises to “activate the arms accurately, pushing downwards and forwards with agency palms on the ground to really feel how the again muscle tissue are additionally activated. The posture aligns and strengthens shoulders, triceps, and forearms, along with firming and stretching the again, legs, arms and wrists.”
Downward canine past yoga class
Other than strengthening the physique and bettering posture, training downward canine additionally prompts blood circulation and will improve digestion. Thus, it’s a good suggestion to make use of it exterior of yoga class throughout quick breaks all through the day. “It may be practiced ceaselessly with none downside and may even be accompanied by light pedaling of the legs for an additional stretch,” Merino explains.
