The Down Dog Pose gets You Down on the Chair

Downward dog pose

This posture imitates a dog stretching downward. It tends to rest the heart, correct round shoulders, strengthening and toning abdominal organs. It strengthens the hips, legs and arms while relieving stress and mild depression.

It energizes the body while helping to reduce the symptoms of menopause and prevent osteoporosis. It improves digestion while lessening headache, fatigue, insomnia, and back challenges. This pose of strength and endurance raises confidence.

Downward Dog

ADHO-downward; MUKHA-face; SVANA-dog

The pose is so good for many of the issues that that plague our society like back pain, stiffness, and fatigue. And the downward dog offers many benefits for health too, whether you practice yoga or not, the pose is worth adding to a regular fitness routine.

Downward Dog in a Chair

Down Dog

First, move to the front edge of your chair into Sitting Mountain Pose-attaining postural alignment. Down Dog's three levels of flexibility are as follows:

  1. while lifting your toes hinge forward from your hips a bit while lifting your sternum and lengthening your spine from cervical to sacral spine. Place your hands on your quadriceps or side of your chair. Your Dristi (gaze) will be on the toes.
  2. extend your legs a bit further out in front of you with toes lifted and hinge a bit further at your hips stretching your hands down towards or to your knees. Dristi on toes
  3. extend your legs all of the way out in front of you while fully hinging forward from your hips as hands reach down legs towards toes. Note: it is essential to this and all levels to keep a "lengthened, strengthened, extended and expanded" spine. Keep sternum lifted gazing at toes.

Ardha Mukha Svanasana is a very empowering pose for us to accomplish on the chair. It raises one's confidence and self-esteem while lengthening the spine and strengthening our core muscles!

Additional Benefits of Downward Dog

  • It builds bone density
  • It wakes you up
  • It boosts circulation
  • It eliminates stiffness and back pain
  • It boosts circulation

Benefits of Chair Yoga

Down dog pose

As people get older, they become sedentary and avoid the activities to keep the body moving, the mind energetic, and the spirit lively. Falls become a significant concern for the elderly since accidents like these lead to injury-related deaths in older adults. Falls can cause morbidity and disability, including head trauma, soft tissue injuries, fractures, and dislocations.

Our series of balance poses including the tree, the stick, the dancer, and the eagle all build muscle strength and confidence. Each of the balancing asanas has its own benefit on the body/mind connection. The tree brings in length, extension, and fullness of being. The stick creates an expanded chest, poise, and strength in the leg muscles. The dancer creates grace and poise. The eagle opens the shoulders and deepens the breath.

Chair yoga includes deep breathing techniques and meditations. Make chair yoga a part of your daily routine. It's also very fun to practice this form of exercise in a group.

Namaste! I honor the Light that shines within you that also shines within me!



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