Down dog pose is a classic yoga pose, which can beautify shoulders and stretch the posterior ligament of long legs. At the same time, the downward dog pose is also a pose that can fully activate the potential of all parts of the body.

When practicing the dog pose, pay attention to the legs, back and arms in a straight state and stretch in a straight posture, so that the body can be stretched correctly. Stretch your legs and keep your heels on the ground. Feel the back of your knees and legs stretched: your back is straight. Put your hands on the ground. Try to press your back against your thighs. Hips up. The key is to keep your hips up and keep your arms and back on the same plane.

The correct dog posture can change the rigidity and irregularity of the body, make the breathing correct and smooth, and make the mood stable and calm.

So, how to make accurate and correct dog posture?

1. Down dog style can start from lying on the ground. Put your hands on both sides of your chest and your thumb on your nipple. Hands are slightly wider than shoulders. The middle finger or forefinger faces forward and is parallel to each other.

2. Raise your heels, hip width apart, press your toes to the ground, and keep your feet vertical to the ground. Knees and thighs tighten and get off the ground. Inhale, keep your hands and feet symmetrical, exhale, lift your pelvis and torso, and enter the downward dog pose.

The picture shows the important contact between the palm, sole and yoga mat when the dog falls to the ground.

3. Try to spread your five fingers and apply force vertically and downwards evenly. Press down the whole palm and the root of each knuckle, especially the root of thumb and forefinger, and bite the ground, and rotate the wrist inward to the ground. The weight can't just be pressed on the palm root.

4. Straighten and lock the elbow (but avoid the negative inward excessive compression of the elbow) and tighten the arm muscles. The elbow eyes on the inside of the elbow look at each other. The inside of the shoulder (the inside of the deltoid muscle near the clavicle) rotates outward, leaving the ear. At the same time, let the outer edge of the armpit rotate downward and stick to the ground. This is similar to the warrior II's arm (VirabhadrasanaII), where your upper arm and forearm exert force in a spiral shape (shoulders and wrists extend while rotating in opposite directions).