Teach Down­ward Dog a new trick

Dy­namic tran­si­tion re­quires heaps of hip flexor, ham­string, core strength

The Hamilton Spectator - - HEALTH - YUMEE CHUNG

The dy­namic tran­si­tion from Down­ward Fac­ing Dog Pose to Low Lunge, in flow styles of yoga, is not an easy one.

It re­quires heaps of hip flexor, core and ham­string strength, as well as good mea­sure of co-or­di­na­tion.

In­spired by the 27 dog sculp­tures that make up the new foun­tain at Ber­czy Park in Toronto, this week’s yoga move is based on a sim­ple vi­su­al­iza­tion that may help your Down­ward Dog learn a new trick.

1. Be­gin on all fours in Quadruped with your hands set shoul­der-dis­tance apart and knees at hip-dis­tance.

2. Rise into Down­ward Fac­ing Dog by curl­ing your toes un­der and lift­ing your hips up and back.

3. Now imag­ine a puppy has de­cided to nap right in the cen­tre of your yoga mat.

4. In­hale as you raise the right leg be­hind you, si­mul­ta­ne­ously lift­ing high onto your left toes.

5. As you ex­hale, step your lifted leg slowly over the imag­i­nary puppy and as­pire to land your right foot be­tween your hands.

6. If your foot eas­ily reaches its des­ti­na­tion with­out kick­ing the imag­i­nary puppy, step back and re­peat the process with an in­vis­i­ble medium-sized dog.

Grad­u­ate to larger dogs as your prac­tice evolves.

BERNARD WEIL, TORONTO STAR

YuMee Chung tran­si­tions from Down­ward Fac­ing Dog to Low Lunge. The move is based on a sim­ple vi­su­al­iza­tion.

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