Page 40 - Cosmopolitan - UK (April 2020)

m ove f i tness

How to nail the

perfect downward dog

It’s a yoga classic, but are you doing it right? Yeh Yoga founder Emily Harding

explains how to get down…

YOUR STARTING POSITION
Begin in a high plank, with your YOUR HIPS
hands shoulder-width and feet YOUR ARMS Lift them up and direct
hip-width apart, heels pushing back. Ensure your arms are straight, your chest towards your
From here, keep your hands and strong and in line with your ears thighs – this opens up
feet exactly where they are, and start (your ears should be between the shoulders and chest.
to lift your hips up and backwards your upper arms). Twist your Keep your pelvis neutral,
towards the sky, sending your elbows inwards towards the floor, it shouldn’t vigorously
chest towards your thighs. which rotates the shoulders out tilt one way or another.

to stretch the back. Pushing your bum up
and away from you
YOUR NECK AND GAZE slightly should keep your
Tuck your chin down towards your hips in the right position.
chest to lengthen the neck. Look
towards your belly-button or, if that’s
too intense, move your gaze down
to your knees. Draw your shoulders
away from your ears, so you’re
not scrunching up your neck. Don’t
strain your head through your arms
– this will only create tension in
the neck and shoulders.

YOUR LEGS
The legs need to be hip-width apart, and
lengthen down in a straight line behind
you. Imagine pushing your heels towards the
floor, but don’t worry if they don’t get there.
Squeeze the front of your legs to activate your
quads and lift your kneecaps. You’re trying to
find length through the back of your knees.
If you have tight hamstrings, keep a soft bend
in the knee. This can also help straighten
your back if you find that it’s rounding. AS TOLD TO CATRIONA INNES. PHOTOGRAPH GETTY IMAGES. YEHYOGA.COM

YOUR HANDS YOUR FEET
Keep them shoulder-width apart, with the fingers spread The outer edges of your feet should
as wide you can and your middle fingers pointing FYI, run parallel, which will make you
forwards. Your wrists shouldn’t hurt; if they do, make try to prioritise very slightly pigeon-toed and help
sure your hands are facing forwards and you’re not just finding a straighter to engage the front of your legs.
driving the base of your palm into the mat. Press firmly back over Grip the ground firmly with all
down between your index finger and thumb to stop you straight legs. 10 toes; it should feel like you’re
slipping and take the weight away from your wrists. trying to pull your mat apart.

40 · COSMOPOLITAN