Downward Dog variations — a standalone practice | Yoga with Rita – Fulcrum Blu

When you can’t figure out what to do when you come to the mat, start with downward dog — be creative and play in the practice. In no time you will have strengthened the arms and legs, elongated your hamstrings, and focused on fullness in your breath. As one of my former teachers said, “if you are stranded on an island and can’t go to class, create your own by starting with downward dog.
00:37 Customize hand to feet length in your downward dog
01:33 Flow to walk the dog and swivel dog to elongate side body
02:48 Puppy Dog
03:40 Eka Pada Adho Mukha Svanasana – lifted leg w/ thigh stretch
04:30 Short Dog Twist
05:30 Dolphin pose – forearms with interlaced fingers
06:30 Wide stance dog – prasarita padottanasana variation w/ twist
09:08 Sucirandrasana variation – legs in figure four for hip opening
10:16 Big toe hook to stretch achilles tendon, calf muscles, and hamstrings
10:50 Wild thing – forward bend dog to backbend through lifting one leg
13:10 Savasana

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