Downward Dog To Baby Squat
Down Dog To Baby Squat uses the strength of your arms and legs to improve mobility of your shoulders, spine, hips, knees and ankles. It stretches your shoulders, back, hips, hamstrings, and calves as it strengthens your shoulders, core, glutes, quadriceps and ankle stabilization musculature. It opens your chest and shoulders and tones your arms and abdominals.
10 Tips To Downward Dog
1. Hands should be shoulder width apart.
2. Feet are a little wider than hip width apart.
3. Activate your arms.
4. Upper arms externally rotate.
5. Neck and head continue along the same line as the spine.
6. Firm shoulder blades and broaden across the upper back.
7. Engage the lower belly by drawing the navel in towards the spine.
8. Bend knees a little (or a lot) and send the sit-bones and tailbone up and back.
9. Inner thighs rotate inwards as you firm the outer thighs.
10. Straighten legs without changing the shape in the spine or pelvis with feet slightly wider than hips width apart.
3 Tips To Baby Squat
1. With your feet slightly wider than hips width apart. Angle your toes so that they point forward or slightly outwards and MOVE from Down Dog into Baby Squat. Note: There are a few things that contribute to your squat stance. If you have tight glutes, toes pointed slightly outwards might be more comfortable. This stance also allows you to take on more weight (i.e. weight lifting).
2. Engage the muscles in your core, legs and glutes as you lower your butt down and back (like you are sitting in a chair). Keep your weight in your heels, press your knees wide as you go down and ensure your knees don’t track ahead of your toes.
3. Sit to your lowest point, without letting your pelvis round (what I like to call a “butt wink”). Maintain a straight spine and lifted chest. Note: Hip and ankle mobility might impact how low you can go.
4. Return to standing by driving down through your heels and squeezing your glutes as you come up or transition back to Down Dog from the Baby Squat.
Everyone’s anatomy is different. Your depth or stance might be different than the next person’s. Follow these tips to prevent injuries and have fun!