The Dog Pose

BENEFITS

Mechanics: This pose primarily targets the upper body with all the muscles of the upper body group, as well as the lower limbs and especially the hamstrings. It is a yang archetype because of its muscular engagement, but its variations are closer to yin.

Energetic: targets the meridians of the Water element, Kidneys and bladder-urinary.

Mental / Emotional: Stimulating and energising, strengthening the upper body.

CONTRAINDICATIONS

Use with caution if your blood pressure is high and/or too low and if you suffer from headaches. Also, if you suffer from carpal tunnel syndrome (compression of nerves, arteries and tendons in the wrist).

Avoid this position when you are in the late stages of pregnancy (especially in the last trimester).

HELP & PROPS

Keep in mind that the goal is not to get the perfect angle of the pose or even to get the heels on the floor, but to energize the body by opening the chest and rib cage, as well as the back of the legs. Explore the pose by finding the right distance between your hands and feet, don't hesitate to play with the bends in your elbows and knees to keep the pose dynamic and adaptable.

TIMING

Remember that this is a Yang pose, so it's not necessary to hold the pose as long as the previous archetypes; a few breath cycles will suffice.

RELEASING THE POSE

You can either bend your knees to the floor and relax in child's pose, or bring your feet to your hands and assume pendulum pose.

TIPS

Not everyone can put their heels on the floor, so don't forget the function of the pose, which is to energize the body, not to have a perfect angle. This pose will help neutralize the effect of the previous pose, or help you move from a seated to a standing posture.

Variations of the Dog

The Melting Heart

A position that targets the upper body, especially the shoulder joint, and stresses the rib cage area. Adjust the position of the arms and head if necessary. Bend the elbows slightly to isolate the shoulder joint.

The Quarter Dog

An asymmetrical variation that allows more comfort if the symmetrical version is too demanding regarding compression for the shoulder joints. Let your back relax gently in the compression.

The Wild Thing

This option is more demanding as it requires muscular engagement to hold, an excellent pose for strengthening the upper body. This pose is not a Yin Pose but is used in transition, either to avoid the rebound or to transite to a more dynamic sequence.

Other poses