Health Advocate Blog

Workout of the Week: Downward Dog

Our latest Workout of the Week is a yoga pose—the Downward Dog.

This popular yoga pose is a simple but effective exercise that strengthens your arms and legs, while stretching and energizing your shoulders, thighs, feet, and hands. (Note: For people with weak or bad knees, place a towel or yoga mat down on the ground before beginning this exercise.)

Here’s how to do the Downward Dog:

  • Begin by lying on your stomach and placing your hands at your sides around shoulder level, as if you are about to begin doing a push-up.
  • Next, press your buttocks high into the air, resting only on your hands and toes, to form an upside-down V. Tighten your thighs and abdomen. Press your shoulder blades together, and reach your heels to the floor.
  • Hold this pose for 2-3 minutes, or as long as you can, while focusing on taking deep breaths in through your nose and out through your mouth.
  • Finally, slowly lower yourself back down to the starting position, continuing to take deep, meditative breaths.
  • Try doing this pose 2-3 times, and hold the pose for 1-2 minutes each time.

Want more fitness ideas?  If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more healthy ideas to get—and stay—fit. And remember, talk to your doctor before beginning any new fitness regimen.