Half Downward Dog at the wall, also known as Wall Dog, is a great way to lengthen the spine and open up the shoulders and chest.
Here’s how to do it:
Find a wall :)
Place your hands on the wall at shoulder height. Hands should be shoulder width or a bit wider if shoulders are very tight.
Start to walk your feet away from the wall, bending at the waist, until your spine is parallel to the floor and you feet are directly under your hips creating a 90 degree angle (if possible, walk your hands lower down the wall to become parallel with your hips as well). Knees can bend slightly if it’s more comfortable.
Press your hands and fingertips into the wall as you work to straighten and firm your arms. Actively draw your shoulder blades onto your back and let your chest reach towards the floor as your hips extend back behind you.
Keep your neck neutral by gazing at the floor and keeping your ears aligned with your arms.
Take 5-10 slow steady breaths. When you feel ready, slowly walk your hands back up the wall as you walk your feet in to return to standing.
If this is too much on your hamstrings or low back you can walk your hands higher up the wall to create a wider angle at the hips. See image below.
Please let us know if you have any questions!
*Disclaimer: Always consult your health care provider and obtain clearance before practicing yoga or any other exercise program. Practicing under the direct supervision and guidance of a qualified instructor may reduce the risk of injuries. Not all yoga poses are suitable for all persons. Practicing under the direct supervision and guidance of a qualified instructor, in addition to the direction of your healthcare provider, can also help determine what poses are suitable for your particular case. The information provided in this blog is strictly for reference only and is not in any manner a substitute for medical advice or direct guidance of a qualified yoga instructor. Oly Family Chiropractic Inc. assumes no responsibility or liability for any injuries or losses that may result from practicing yoga or any other exercise program.