Sage Rountree demonstrates the downward dog yoga position.
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Downward Facing Dog Yoga Pose for Runners Hi I'm Sage Rountree. I'm a coach, a yoga teacher and author of Athlete’s Guide to Yoga. What I’ll show you today is a great pose for runners. It's going to stretch the entire backside of the body, the part that helps from heels forward and gets really tight when we run. It’s probably the pose that comes to mind when you think of yoga downward facing dog. Generally we have our and knee on the ground when we do down dog but a great first step is to do it against a prop like the kitchen counter or wall or in the car if you’ve driven to a run. It's actually a safe place to practice up against the car because downward facing dog posture is an inversion with your head down below your heart. So it might not be appropriate after a very hard or long work out, after a gentle work out and easy run absolutely fine. And in this version I'm about to show you is totally safe anytime. Comes to your prop, this boulder could represent a picnic table or the hood of a car. Walk you self away from that with your hands on them. So you're establishing a line with your hip system apart between the feet to the knees to the depth, with the hand shoulder just be part on the prop. We walk back away from that until you feel a long line from your hips to your heels and from your hips to your hand. And then you can let your head come down in between the shoulders. And don’t straighten the knees too much because it’s a little bit soft as you pull. A great stretch for the back of the legs but also for the back it self and for the shoulders and underarms. If you feel good doing that fabulous that might be enough for you. If you wanted to take the pose and turn it a little bit further come back to your mat. So the same lines that we felt when we did downward facing dog against the prop, apply here on the mat too. The hands are shoulder distance apart. The feet are hip width apart. The hips are high and there’s a line from the hips through the knees to the heel. The heels don’t need to be down on the mat and there’s a line from the hips through the shoulders, to the heels up hand, it will look something like this. And once you get here you can play with it a little bit. You can dredge you feet. You can shift forward and back to your shoulders until you find a nice position of the shoulder blades. Your neck should feel really free and comfortable. If it feels tensed, you need to take this to your teacher and have a teacher to give you a personal evaluation of where you might relax more. And what is the right alignment in your body might be and if you hamstrings are tight, you’ll need to bend your knees in loosen them out. As they’ve loosen up, you can move more towards straight and with the tail bone. To come out you’ll shift forward and drop. And it’s nice to rest for a moment and let the blood shift back into it appropriate location. Downward facing dog enjoy. For Competitor Running, I'm Sage Roundtree.