Back pain is one of the diseases that office workers often encounter due to the specific characteristics of their job. When having to work in one place for a long time, especially with many people sitting in the wrong position, it is easy to lead to muscle diseases such as bones and joints and other health. Especially in the long term, these pains can also lead to other dangerous diseases such as cervical spondylosis, disc herniation, etc.
To prevent these diseases and improve your daily life, take the time to maintain good spine habits such as exercise. Thus, Drinkizz will guide you to a Yoga pose that stretches your muscles and strengthens you with the upward Facing Dog exercise!
As part of the Downward Facing Dog – Plank – Upward Facing Dog, the Upward Facing Dog pose serves as a transition between movements. However, following proper technique is extremely important to avoid injury or soreness. Here, Drinkizz will guide you on how to do the above exercises:
- Sit on your heels, bend your hips forward touching the mat, arms outstretched forward parallel with each other. Fingers pointing wide and forward. Stretch out the arms and lengthen the spine.
- Press the ankles down, lift the buttocks, then lift the knees. Straighten the legs, with your heels flat on the ground, and feet parallel to each other.
- Press the hands down firmly on the mat, and stretch both the arms and spine. Keep the back and arms in a straight line.
- Stretch out the back and the lower belly, at the same time do keep your arms and back straight
- Keep the Downward Facing Dog position and deep and steady breathing.
- As you exhale, push the body forward, 2 arms perpendicular to the floor. Back, buttocks, and legs in a straight line. Squeeze in the buttocks and keep a straight line, forming the ‘’Phalakasana’’, or plank position.
- As you inhale, lower your hip. Push the chest forward, and open up the trunk. Open up the shoulders, and face upwards.
- Exhale, and shift the focus to the lower body. Push the buttocks back into Downward Facing Dog. Ending the first sequence.
- Repeat 5-10 times for each session, and increase the repetitions as you strengthen.
Detailed benefits of the exercise:
- Strengthen and tone the back muscles
- Strengthen the entire arms
- Open up the chest, increase lung capacity
- Stretching and lengthening the spine helps to fix back slouching problems.
- Tone the buttocks and thighs
Try practicing Downward Facing Dog – Plank – Upward Facing Dog to get the best effect for your training session! Don’t forget to follow Drinkizz to look forward to the movements and postures that help you exercise every day for a sustainable source of energy!
