Learn how to perfect downward dog and half splits for improved flexibility, posture and core strength.
Start by entering the Downward Facing Dog pose, a powerful foundation for many yoga sequences. From here, move into a Downward Dog Lunge by bringing your left foot forward and placing it on your right thigh. Ground the sole of your right foot and use your left leg to support your weight. As you lift your left foot off the ground, bring your torso closer to the sky, creating length through your spine. Reach your right arm over your left shoulder, while pulling your left forearm back toward your chest. Exhale deeply, drawing your chin toward your chest and engaging your abdominal muscles. Focus on lifting your navel toward your spine, helping to activate your core. This movement encourages a deeper stretch and strengthens your abdominal muscles while enhancing flexibility.
Next, inhale as you press the soles of your feet together, grounding the outside of your right foot on your left thigh. Hold this position for several breaths, allowing your body to fully relax into the stretch. As you exhale, return to the Downward Dog position or try a Downward Dog Lunge on the other side. The steady flow of breath in these stretches enhances both flexibility and strength, helping you maintain alignment and posture. As you deepen into each pose, you will notice an increase in flexibility and an improved sense of balance.
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While focusing on your flexibility with these poses, jumping rope with a training jump rope can be an excellent complement to your routine. Jump rope training strengthens the legs, improves cardiovascular endurance and enhances your coordination — all essential elements for building a strong yoga practice. When you jump rope, your body stays engaged, keeping your core activated and your spine aligned, similar to the mindful focus required in yoga poses like Downward Dog. The rhythmic nature of jumping rope also helps improve your overall stamina, which is beneficial when holding more challenging poses for longer durations.
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To end the sequence, shift into a final Downward Dog position or repeat the Downward Dog Lunge for balance. While your head and body remain aligned, focus on lengthening your spine and straightening your back. The benefits of these poses extend beyond flexibility; they engage your core, improve posture and increase overall strength. With consistent practice, these movements combined with jumping rope can help you develop a more balanced, flexible and strong body.
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