Benefits of doing the Downward Dog with Leg Lift
The Downward Facing Dog is a Yoga staple with many variants and benefits. The traditional pose (the inverted v) strengthens the arms, shoulders, back, and core while stretching the calves, glutes, and hamstrings.
The Downward Dog with Leg Lift turns the traditional pose into a dynamic stretch that works the glutes and hamstrings.
How to do the Downward Dog with Leg Lift
The traditional Downward-Facing Dog is your starting position for this stretch. If you’re unsure how to do this pose, here are our instructions:
- Start in a high plank position on a yoga mat with your hands flat, your fingers spread, and your arms outstretched.
- Slowly push your butt back until your body forms an inverted V shape. You should keep your spine neutral and legs straight. Your head should be between your arms.
- Ideally, your heels should be touching the floor. If you’re unable to do this due to muscle tension in the calf or as a byproduct of your unique ankle anatomy, you can use a yoga block for your heel to press into.
Now for the leg lift.
- While keeping your hips square, raise one leg until it aligns with your back, head, and arms. Keep a slight bend in your knees to prevent injury.
- Hold the pose for 1-2 breaths, then lower your leg while shifting your torso forward until you’re almost back in the plank position.
- Press into the mat and shift your torso to Downward Dog. Engage your core, stretch your back and neck. Lift your leg.
- Repeat with the same leg for 3-5 reps, depending on physical endurance, then switch to the opposite leg for 3-5 reps.
Support your Downward Dog with Leg Lift
To help, Bauerfeind’s Sports Achilles Support provides extra stabilisation without reducing flexibility to execute this exercise properly.
- Compression reduces the rate of muscle fatigue
- It improves your awareness of how your body moves throughout the stretch
- And it helps protect the ankle joint from harm
The ankle brace will boost blood flow to the Achilles tendon, helping it stay loose and relaxed through the stretch. Achilles pads work to activate the muscles supporting the tendon for extra protection.
About Olympic Gold Medallist Thomas Roehler:
Thomas Roehler is a professional track and field athlete competing in the javelin throw. He is a 2016 Olympic Gold Medallist with a personal best of 93.90 m. With a passion for fitness, Thomas is showing us some of his favourite exercises to start the year with healthy habits and achieve your goals, whether you are just getting started or have been working out for a long time.
