Video: Yoga: One Legged Downward Facing Dog

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The one legged downward facing dog pose, in yoga, is great for stretching out your back and improving balance. Learn to perform the one legged downward facing dog pose from a professional yoga instructor in this free yoga video.

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Video Transcript

From Table Pose, take your hands directly beneath your shoulders. Spread your fingers wide apart and then expand your breath, so you get soft on the inside. Soft and bright. Good. Then, make your hands more firm. Your toes tuck under. Make your feet active. And, then lift your knees and lift your hips and stretch back in Downward Facing Dog. In Downward Facing Dog, lift your right leg up into the sky. Good. So, as soon as you take one part of the foundation away you have to hug in more effortful through the other parts of your foundation. So, now both your hands and your left foot. You can claw the floor with your fingertips. Engage the muscles of the arms and draw energy up the arms and into the heart. Do the same with your left leg. Engage the left leg, engage the right leg even and hug the legs to the mid line. So, it's like you are squeezing the legs together. But, then let the skin get soft and the breath get soft. And, extend from inside the heart down through the arms back through the hips and through the legs. And, then release the right leg to the floor and then we'll take the second side. Lift the left leg up. Make the foundation of the pose stable, steady with effort. And, then from that effort make more surrender more softness inside of your heart. And, from the heart extend down through the arms and stretch back through the hips. And, then release the leg all the way down and you can bend the knees and come back to seated position.

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Yoga: One Legged Downward Facing Dog

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