Like beauty, the best yoga posture is in the eyes of the individual, but measured by the physical, mental and therapeutic benefits, and being the most common staple yoga posture of most classes, the downward facing dog can easily be labeled the best yoga posture. According to author H. David Coulter, author of "Anatomy of Hatha Yoga," downward facing dog is one of the most foundational poses of yoga and even the newest beginner can practice this posture.
Instruction
Your body resembles an upside down "V" in downward facing dog. Come to your hands and knees. Line your knees directly under your hips and your wrists directly under your shoulders. Curl your toes under as your press your hips toward the sky. Extend your knees, allow your neck to release and gaze straight back at your toes. Press your heels down toward the ground, although your heels won't touch the floor. Find a balance between the front and back body to support the posture and hold for one minute.
Physical Benefits
Downward facing dog pose has many physical benefits. According to Leslie Kaminoff, author of "Yoga Anatomy," you fully work your calf, hamstring, gluteus maximus, back, shoulder, and arms muscles holding down dog. Also a mild inversion, you are able to fully exhale which lengthens your diaphragm, boosts digestion and vitalizes your entire body.
Mental Benefits
According to "Yoga Journal," downward facing dog soothes the brain. Because your head is lower than your heart, your blood pressure in your head is raised which helps alleviate headaches and tiredness. Practicing the posture also reduces stress, mild depression and tension.
Therapeutic Focuses
Downward facing dog has many therapeutic benefits, reports "Yoga Journal." Not only does it aid in reducing menstrual irritations and help curb osteoporosis, it also helps those suffering from high blood pressure, asthma, sciatica and sinusitis.
References
- "Anatomy of Hatha Yoga"; H. David Coulter; 2001
- "Yoga Anatomy"; Leslie Kaminoff; 2007
- Yoga Journal: Downward Facing Dog
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