Do dogs do downward dog better?
Yoga at Om
by Lisa Walford
Well, of course they do! Instinctively, dogs stretch from the tip of the tongue to the tailbone, like a whole-body yawn. Our furry friends teach us so much about enjoying life. Can we “do the dog” like Lassie? Probably not quite as well, yet we know that yoga can help with minor aches and pains, balance and flexibility. But do you have to be flexible to do yoga? What if you have a shoulder or a back problem? This is where yoga gets personal.
Look around your kitchen or bathroom, yoga props are everywhere. Fine tune your downward dog so that you get the same yummy full body yawn as dogs do.
Downward dog is a weight-bearing pose, and the strengthening benefits for the shoulder girdle are many. The “Puppy Dog” works as a good variation, especially if the upper back is tight. Against a wall, take your hands a little higher than hip height and a little wider than shoulder width and walk your feet back until your back is parallel to the floor. If you feel your back rounding, bend your knees or take your hands higher up the wall. Push the wall away as you draw your hips back. This version works on the kitchen sink as well. The resistance will engage many muscles in the upper back and help to prevent slouching syndrome. Remain for a few satisfying breaths and stand up. When you complete a few rounds, I recommend standing with your back against a wall to reinforce the lift and stretch in the chest.
The kitchen sink or staircase is perfect to modify downward facing dog for stiff backs, shoulders, or hamstrings. Start by holding on to the edge of the sink. Walk your feet back, bend your knees, and lean away from the sink. Take the weight of your hips back. You are in charge of how much weight you want to play with. Use your hips as leverage as you lean back. The shoulders, upper back and lower back will all elongate and yawn.
Most of the time we reach, grasp and lift things in front of us. Unless we develop good routines to maintain posture, as we age our bodies will shrink and assume the movement patterns that we do often. Let’s face it, we all need more exercise. Throughout life we hope to maintain a good range of motion and ease in the joints, a coordination of strength and flexibility in the back, good balance, quick reflexes, and to be able to get a good night’s sleep. The future might begin with one downward facing dog.
As always, check with your health professional before embarking on any new exercise activity.
Happy barking, howling, or yapping!
Lisa Walford is a senior certified Iyengar yoga instructor and has been teaching for more than 40 years. She has co-authored two books, “The Longevity Diet” and “The Anti-Aging Plan.” She lives in Lincoln City.