Yoga is a discipline that rewards practice, patience and self love.
Too many people think that the point is to become as flexible as possible or to master the most challenging of poses, and in doing so undertake yoga as if it were a challenge or a competition.
A true understanding of yoga is accepting that there are no advanced or superior levels, but simply the current place where your body is loved and nourished through exercise, breathing and focus.
As such the downward dog posture is the fundamental basis upon which much of yoga is built, and knowing how to do this pose correctly can be of greater challenge than rushing to the more difficult poses.
In this article we'll look at the basics of the downward dog pose, and give you some tips on how to do it correctly.
The most important aspect of downward dog is that it feel comfortable.
There is no rush to execute a 'perfect' dog; rather you should allow your body to grow into the pose with practice and patience.
Thus never push into pain, never force your body to do something that feels unnatural or that hurts.
Keep these ideals in mind, and work toward them gradually and with patience.
The anchoring of downward dog are your hands and feet.
Place your hands shoulder width apart before you, and your feet hip width apart behind.
Try to rest your weight on the underside of the knuckle of your index finger, so that it points ahead of you like an arrow.
Try to rest your weight on the balls of your feet, knowing that you will pedal them later to stretch out your calves and ultimately press your heels into the ground.
Try to keep a straight line from your hands to your tailbone.
Allow your head to hang so that you are looking at the ground, and push your chest toward the floor so that your arms are straight and in line with your back.
Don't round your spine, or float into a push-up position.
Frequently this means that your legs will bend due to lack of flexibility; this is fine.
Bend them as much as is needed, but try to keep a straight back.
Attempt to keep your shoulders back so that they're not around your ears, your chest pushing toward the floor, and pedal your feet so that you alternate putting weight on each heal.
This should give your calves a delicious stretch.
Focus on your breathing, keeping it slow and gradual, and gently try to straighten your legs so that you are forming a triangle.
Hold this pose for as long as is comfortable, and then allow yourself to sink into child's pose to rest.