8 pieces to make your first downward dog feel less intense

There is a well of fear in my stomach. I fiddle awkwardly, try to balance my weight evenly between my hands and feet, but inevitably put my wrists pain or tear my hamstrings apparently in two. What should be a reverse V -shape is more like the upper half of a capital D, my legs the straight line and my back the rounded curve, too stiff to straighten. Even if me could Do it, it doesn’t look good. “This is terrible,” I think.

This is my experience every damn time that a yoga teacher designates the first downward dog of class. It is of course accompanied by endless frustration.

There have been numerous classes in which I stopped after that first miserable dog. For the rest of the practice, every time the dog was quoted, the pose of the child, the hero attitude or literally something Otherwise, to avoid further discomfort.

It was not until recently that I realized that there is often a reward to do the difficult thing on the yoga mat – in this case a (ultimately) satisfactory piece. I don’t know what came over me, but during the lesson I was committed to coming to Down Dog every time it was finished and something magically happened. It started to feel more comfortable, smoother and even more satisfying as I practiced it.

The fact that a pose becomes easier, the more you do it may seem obvious. Yet I suspect that I am not the only one in experiencing stiffness, pretext and the overall discomfort of the first down down class of class – that can feel physically and mentally.

Is there a way to make it easier?

Why is the first down down down class so intense?

Rest assured, it is common to feel stiffness or tension in the muscles when entering the first downward dog of class. The pose requires considerable flexibility in the rear body, including the calves, hamstrings and lower back, explains Jenni RawlingsA yoga teacher who focuses on anatomy and movement science. It can also be a demanding attitude around the wrists. “This is usually less about wrist flexibility and more about those joints that are suddenly asked to wear weight,” she says.

So why can the first downward dog feel so limited, while later dogs feel a performer? “While we move, our muscles started to contract and naturally generates muscle activity,” says Rawlings. “That heat increases the blockability and the movement range, therefore the very first dog can feel stiff, while the later feel more and more comfortable and comfortable.”

‘Going directly to a static dog at the start of the exercise can feel a little abrupt for many students, “says Rawlings.” It is not unsafe, but it can be less comfortable and not so supportive for that balance between effort (Stthira) and convenience (Sukha). “

8 stretches to make the first down down down down class less intense

If you want to avoid discomfort that first dog dogs, especially if you take care of the well -groomed hamstrings, hips or wrists, Rawlings recommends to practice one or all these mobility exercises on your mat for class.

1. Reclined knee-to-chest

Lie on your back with your legs straight. Bend a leg and pull your knee to your chest and hold it with your hands. Stay here for a breath and then bring your leg back to the mat. Repeat on the other side, alternately bend and both straighten both legs.

2. Reclined leg reach-ups

Lie on your back. Close one leg straight and pull the opposite knee to your chest. Straighten your lifted leg and reach your foot to the ceiling until you feel a piece in the back of your leg. Breathe and bend it again. Repeat it several times and then change lace.

3. Dynamic squats (malasana)

Stand apart or wider with your feet width and your toes slide out slightly. Bring your hands into the prayer position (Anjali Mudra) on your chest. Lower your hips in squat, stretch your legs and return to. Repeat this several times and move in and out of squat.

4. Squat to Standing Forward Fold (Uttanasana)

From squat, press your hands against the mat in front of you and start straightening your legs to stand in front. Keep a bend in your knees as much as you need. Shift between squat and forward bend are several times.

5. Polrotsen in tabletop

Come on hands and knees. Switch your weight forward so that your shoulders are in front of your wrists and switch your weight back so that your hips sink to your heels.

6. Cat-COW

From your hands and knees. Inhale when you bow your back, lift your gaze to the wall in front of you and pull your shoulders away from your ears in cow position. Breathe out when you press your hands in the mat, lower your chin to your chest and pull your navel to your spine in cat pose.

7. Bird Dog

From your hands and knees, at the same time reach your right arm to the wall in front of you and extend your left leg behind you. Imagine a right line of your right fingertips to your left heel. Breathe here and then change lace.

8. Dynamic Down Dog

Press your hands against the mat out of your hands and knees and lift your knees a few centimeters from the mat and float for a breathing points. Return to your hands and knees. Or move a few times between Plank and Downward Dog and hold your position for less time than you would do in your first down dog.