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This Is What Happens When You Do Downward Dog Every Day

This Is What Happens When You Do Downward Dog Every Day

Adho Mukha Svanasana, more commonly known as Downward Dog, is one of the most widely practiced yoga poses on the planet. You could probably even call it the poster child of yoga poses.

In almost every style of yoga, you’ll find yogis doing the old Downward Dog. It’s routinely practiced in Iyengar, Bikram, Vinyasa, and Ashtanga yoga styles.

At first glance, Downward Dog doesn’t look like an overly difficult pose. However, if you’ve been practicing for awhile, then you know it requires strength, flexibility, and stamina to perform correctly.

Downward Dog is one of the few yoga poses that strengthens and stretches almost every muscle in the body. At the same time, it provides the benefits of other poses, like inversions and backbends.

So what will happen if you practice Downward Dog every day?

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You’ll Work All the Muscles of Your Upper Body

We tend to hunch over at our desks, computers, and mobile phones throughout the day, which causes tension and tightness in our chest and upper backs. There’s even a word for it now – computer hunch.

Downward Dog is a great pose to stretch those muscles and relieve that tension. By stabilizing your upper body in Downward Dog, you engage and strengthen the muscles of the arms, chest, back, and shoulder area.

You’ll Stretch & Strengthen Your Legs

Walking, standing, and sitting all day causes the glutes, hips, hamstrings, and calves to get tight.

Downward Dog will help stretch and release these large muscle groups. It stretches and opens up the backs of your legs from the glutes, along the hamstrings, and down to the calves.

Simultaneously, you’ll flex and strengthen the front of your legs, including your hips, quadriceps, and ankles.

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You’ll Strengthen Your Core

Downward Dog is essentially an inverted Boat Pose. If you’re familiar with Boat Pose, then you know it’s one of the very best poses for strengthening and toning your entire abdominal area.

The act of engaging your abdominal muscles and pulling your navel into your spine also works the digestive organs and helps improve your body’s ability to properly digest food.

You’ll Tone Your Hands & Feet

Since Downward Dog is a weight-bearing pose, it will work your hands and feet, as well as prepare you for standing poses and arm balances.

Grounding down through the hands, and spreading your fingers wide, work your fingers, hands, and wrists. As you press your heels down, the pose also strengthens and stretches the Achilles tendons, arches, feet, and toes.

You’ll Strengthen Your Bones & Joints

Downward Dog helps strengthen your bones and improves your bone density, which is key for preventing osteoporosis.

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It’s especially great for strengthening your wrist and ankle joints. If you work at a computer all day, you know how tight and overworked your wrists can get.

While in the pose, the angle of the wrists and ankles is only about 45 degrees, which helps protect from overstretching.

You’ll Boost Circulation

Downward Dog is actually an inversion, since your head is lower than your heart. Just like with a headstand, it improves the flow of blood throughout the body and gets blood flowing to the brain.

The improved blood circulation helps flush toxins, boosts immunity, and regulates blood pressure.

You’ll Release Tension & Melt Stress

The act of stretching and elongating the cervical spine and neck helps to relieve tension along your spine. Allowing your head to relax will help ease your tension and stress.

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The flow of blood to the brain calms the nervous system, improves memory and concentration, as well as relieving stress. It also provides relief from headaches, insomnia, fatigue, and mild depression.

You’ll Bring Awareness to Your Breathing

Downward Dog is typically used for pauses while doing sun salutations or vinyasa flows. During the pause, you can really focus in on your breath.

At the end of the day, yoga is all about your breath. If you’re not fully breathing throughout your poses, then you’re not practicing yoga. Downward Dog will help you come back to your breath.

Final Thoughts

Downward Dog is one of the most versatile yoga poses you can do. It’s not only a relaxing pose, but also a naturally energizing pose. According to legendary yoga guru B.K.S. Iyengar:

“A mere minute in this pose will bring back lost energy for runners after a hard race.”

Iyengar also famously called Headstand the “king of yoga poses.” However, if I could do only one yoga pose, it would be Downward Dog. It provides the benefits of an inversion like Headstand while simultaneously stretching and strengthening almost every muscle in the body.

Whether you have a favorite yoga class that you go to regularly, or you prefer home practice, you’ll find great benefits from practicing Downward Dog each and every day.

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This Is What Happens When You Do Downward Dog Every Day

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Last Updated on June 13, 2019

5 Fixes For Common Sleep Issues All Couples Deal With

5 Fixes For Common Sleep Issues All Couples Deal With

Sleeping next to your partner can be a satisfying experience and is typically seen as the mark of a stable, healthy home life. However, many more people struggle to share a bed with their partner than typically let on. Sleeping beside someone can decrease your sleep quality which negatively affects your life. Maybe you are light sleepers and you wake each other up throughout the night. Maybe one has a loud snoring habit that’s keeping the other awake. Maybe one is always crawling into bed in the early hours of the morning while the other likes to go to bed at 10 p.m.

You don’t have to feel ashamed of finding it difficult to sleep with your partner and you also don’t have to give up entirely on it. Common problems can be addressed with simple solutions such as an additional pillow. Here are five fixes for common sleep issues that couples deal with.

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1. Use a bigger mattress to sleep through movement

It can be difficult to sleep through your partner’s tossing and turning all night, particularly if they have to get in and out of bed. Waking up multiple times in one night can leave you frustrated and exhausted. The solution may be a switch to a bigger mattress or a mattress that minimizes movement.

Look for a mattress that allows enough space so that your partner can move around without impacting you or consider a mattress made for two sleepers like the Sleep Number bed.[1] This bed allows each person to choose their own firmness level. It also minimizes any disturbances their partner might feel. A foam mattress like the kind featured in advertisements where someone jumps on a bed with an unspilled glass of wine will help minimize the impact of your partner’s movements.[2]

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2. Communicate about scheduling conflicts

If one of you is a night owl and the other an early riser, bedtime can become a source of conflict. It’s hard for a light sleeper to be jostled by their partner coming to bed four hours after them. Talk to your partner about negotiating some compromises. If you’re finding it difficult to agree on a bedtime, negotiate with your partner. Don’t come to bed before or after a certain time, giving the early bird a chance to fully fall asleep before the other comes in. Consider giving the night owl an eye mask to allow them to stay in bed while their partner gets up to start the day.

3. Don’t bring your technology to bed

If one partner likes bringing devices to bed and the other partner doesn’t, there’s very little compromise to be found. Science is pretty unanimous on the fact that screens can cause harm to a healthy sleeper. Both partners should agree on a time to keep technology out of the bedroom or turn screens off. This will prevent both partners from having their sleep interrupted and can help you power down after a long day.

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4. White noise and changing positions can silence snoring

A snoring partner can be one of the most difficult things to sleep through. Snoring tends to be position-specific so many doctors recommend switching positions to stop the snoring. Rather than sleeping on your back doctors recommend turning onto your side. Changing positions can cut down on noise and breathing difficulties for any snorer. Using a white noise fan, or sound machine can also help soften the impact of loud snoring and keep both partners undisturbed.

5. Use two blankets if one’s a blanket hog

If you’ve got a blanket hog in your bed don’t fight it, get another blanket. This solution fixes any issues between two partners and their comforter. There’s no rule that you have to sleep under the same blanket. Separate covers can also cut down on tossing and turning making it a multi-useful adaptation.

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Rather than giving up entirely on sharing a bed with your partner, try one of these techniques to improve your sleeping habits. Sleeping in separate beds can be a normal part of a healthy home life, but compromise can go a long way toward creating harmony in a shared bed.

Featured photo credit: Becca Tapert via unsplash.com

Reference

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