Downward Dog

Downward Dog start in a plank posture with arms extended and hands on the floor, then push hips back and up into an upside-down 'V' position, then pull hips back to the floor while taking a deep breath. By exposing the spine to stretching motion while uniformly spreading the body's weight onto the legs, this pose is proven to reduce spinal stress. This position can help decrease pain and discomfort caused by muscular stiffness and stiffness in the spine and promote flexibility when done. Downward Dog is one of the helpful yoga poses for scoliosis is the side plank pose.

Step by step:

• Come to a hand-and-knee position, with your wrists beneath your shoulders and your knees beneath your hips.
• To lift your hips and straighten your legs, curl your toes under and push back through your hands.
• From the forearms to the fingertips, spread your fingers and grind them down.
  Rotate your upper arms outwards to expand your collarbones.
• Allow your head to dangle and your shoulder blades to slide away from your ears and toward your hips.
• Strongly engage your quads to remove the weight of your body from your arms. This motion contributes significantly to making this a resting stance.

• Inwardly rotate your thighs, maintain your tall height, and lower your heels to the floor.
• Come forward to a plank position to double-check the distance between your hands and feet. In both of these stances, the space between the hands and feet should be the same. In order to get the heels on the floor in Down Dog, do not step the feet towards the hands.
• To release, exhale and bend your knees, then return to your hands and knees.

Beginner’s Tips:

• Lift slightly up onto the balls of your feet, bringing your heels a half-inch or so away from the floor, to stretch the backs of your legs more. Lifting vigorously from the inner heels, draw your inner groin deep into the pelvis, then stretch your heels back onto the floor.

During the activity, keep the following points in mind:

• Lift slightly up onto the balls of your feet, bringing your heels a half-inch or so away from the floor, to stretch the backs of your legs more.
• Lifting vigorously from the inner heels, draw your inner groin deep into the pelvis, then stretch your heels back onto the floor.