Downward Dog Squat Stretching Instructions
Positioning:
1. Start Position: Begin on your hands and knees on a comfortable, non-slip surface (e.g., yoga mat).
2. Hand Placement: Place your hands shoulder-width apart, fingers spread wide, pressing firmly into the ground.
3. Knee Position: Your knees should be directly beneath your hips.
Movement:
1. Lift Your Hips: As you exhale, tuck your toes under and lift your hips up and back, extending your legs and straightening your arms. Your body should form an upside-down "V" shape.
2. Head Position: Keep your head between your arms, with your ears aligned with your upper arms. Look towards your navel or belly.
3. Engage Your Core: Draw your navel toward your spine to engage your core muscles and maintain stability.
4. Stretch: Hold the position for 5-10 deep breaths, feeling the stretch in your shoulders, hamstrings, and calves.
5. Return to Start: To come out of the pose, bend your knees slightly and lower your hips back down to the starting position on hands and knees.
6. Optional Squat: From the Downward Dog position, you can transition into a squat by lowering your hips towards your heels, keeping your chest lifted and your arms extended forward or in prayer position.
Tips for Beginners:
- If you struggle to keep your heels on the ground, it’s okay to bend your knees slightly.
- Keep your breathing steady and relaxed throughout the movement.
- If you feel any discomfort, ease out of the position and modify as needed.
