Today’s dose of tranquility to go is the fourth pose in our sun salutation series and the most commonly featured yoga pose. Down dog is an inverted V and a full-body energizer.
From last week’s yummy hip-opening lunge, extend your left leg back to meet the right into down dog. Spread your fingers wide, press firmly into the knuckles, and pull your hips up and back. Scoop your tailbone toward your pubic bone and lengthen the lower spine as you also blossom your sitting bones. Once in the pose comfortably, lengthen your heels toward the floor and lift your toes to bring awareness to your active legs. Lift your knees up (avoid locking) and activate your legs. Relax your head and neck, let it dangle like ripe fruit on a vine. If you feel your back rounding into a U, bend your knees and lift your hips toward the ceiling to keep the spine straight.
Roll out your yoga mat, put on your favorite tunes and togs, and take some deep breaths here. Inhale. Exhale. For some movement in this pose, peddle your feet and take gentle twists through the torso to wring out any tweaks from your day. Breathe here for one to three minutes.
Down dog calms the brain, energizes the body, opens up the shoulders and hammies, builds upper-body strength, and relieves headaches and fatigue. It is great for those days when you only have a few minutes to practice.
Omwork (homework with a yogic twist): Incorporate this pose when looking for your missing faux diamond earring on the floor, in front of your first fall fire to warm your whole body, and when building a tent with your body for your niece toplay.
Kimberly Wilson is the founder of Tranquil Space Yoga and Tranquil Space Foundation. She designs TranquiliT Luxe Lifestyle Wear, which offers comfy eco-chic clothing, and has written “Hip Tranquil Chick,” which highlights how to lead a mindfully extravagant life.
Visit her Web site at kimberlywilson.com
