Stand Up Paddle Yoga - Downward Dog Pose

written by Lauren Peterson

SUP Yoga expert Lauren Peterson of Namaste SUP teaches us the 'Adho-Mukha Svanasana' or 'Downward Facing Dog Pose'. Follow along below and give it a try this weekend on your stand up paddleboard. Taylor Henderson shows us the final step in the Downward-Facing Dog Pose on her stand up paddleboard.

Check out last week's SUP Yoga pose

Name of Pose: Adho-Mukha Svanasana / Downward-Facing Dog Pose

Difficulty Level: Easy

Body Points: Stretches the back, shoulders, calves, arches of the feet and hands.

Benefits: The Downward-Facing Dog Pose is beneficial for the endocrine system and improves digestion. It also lengthens the spine and releases the neck, while strengthening the arms and legs.

Instruction:

• Step 1   Step 2

  Start in child's pose and stretch your arms forward.
• Come up on your hands and knees on the board into the table top position.
• You want to be slightly forward from the middle of your board, since the majority of your weight will be transferred back.
• Keep hands shoulder width apart and knees and feet hip width (two fist width wide).
• On the inhale, tuck the toes under.
• Exhale lifting the sit bones up towards the sky and then transferring all the weight back.
• Relax the head and neck, gazing past your knees.
• Eventually straighten the legs and plant your feet or heels as close to your board as your body will allow.
• Keep the edge of the feet parallel to the rails of the board.
• To come out of this pose, bend your knees back your board, and sit bones to heels back to your knees or child's pose.

The Downward-Facing Dog Pose is beneficial for the endocrine system and improves digestion. It also lengthens the spine and releases the neck, while strengthening the arms and legs.

 

About Lauren Peterson

Lauren has an associate’s degree in Dance Technology, a bachelor’s degree in Dance and a master’s degree in Physical Education. She is a certified Purna Yoga Instructor from Byron Yoga Centre, Australia. After falling in love with stand up paddling in 2008, Lauren created Namaste SUP, a sup yoga community for the student, teacher and anyone who loves stand up paddling and yoga. When talking about her involvement within the SUP and Yoga communities, Lauren says, “I love to inspire and motivate individuals to live long and healthy lives through yoga, dance, physical education and stand up paddling.” For more information on Lauren and Namaste SUP, check out the Namaste SUP Facebook page. Lauren also just launched a new website so go check that out as well at www.namastesup.com.

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