This simple, foundation pose is a cornerstone of many yoga shapes. It’s simple, but that doesn’t mean it’s easy. Through understanding this shape, you’ll have all the tools you need to create a safe, strong downward dog. 

Because this pose can be a lot on the hands and wrists, we recommend practicing it regularly, and using the adaptations and modifications presented in this video. 

Class will begin with some movements and opening poses for the hands and wrists. If you find that you are experiencing some wrist tenderness, it’s best to take a day or two off of practicing weight-bearing poses that put pressure on the wrists. 

Short version: with wrist tenderness, you want to make changes quickly. Grab some yoga blocks, get support and ease for the wrists, and take the weight out of your shoulders. 

With regular practice, this shape alone can go a long way to build core strength and core integrity. It’s great for chronic back pain, diastasis recti, and to help build integrity back in a weak core. 

I recommend pairing this class with our daily Tabletop Breakdown, which you can come back to as much and as often as it will support you to stay in great alignment and great integrity in your practice. Link: https://youtu.be/vtxOJh0CFsc

If you’re ready to keep going after this short class, feel free to try one of the bonus classes on our list. 

Bonus Classes you might like: (40 min each)

Gentle Yoga | Sweet Release: https://vimeo.com/563290348/06650cac33 

Gentle Yoga | Shoulders + Neck: https://vimeo.com/563287932/343e9c9c8b 

Gentle Yoga | Neck + Shoulders: https://vimeo.com/567528422/b3b75ae081

Like this video? Curious to learn more? This video is part of our Yoga Foundations Program. It’s 21 days of daily yoga, just like this, with classes just 15-45 minutes each day. Sign up and you’ll receive the videos, emailed to you daily, along with a workbook, more teaching, and information on how to start your yoga practice. To learn about the program, read more here
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