How to do downward dog correctly + the benefits for runners
A foundational standing yoga pose, the Downward Dog is a great stretching and strength exercise for runners.
It can help to improve flexibility (the length of a muscle) and mobility (movement range around a joint) in the ankles, calves, hamstrings, glutes and lower back, explains Graeme Woodward, a UK Athletics Level 3 performance coach, UKSCA accredited S&C coach and We Run coach for West Yorkshire.
'Range of motion in the ankle joint (dorsiflexion) is a key parameter in injury risk and this exercise is a great way of developing this, as will be held for an extended period of time,' he explains. 'It also requires stability and strength in the arms, shoulders and thoracic spine to hold the position for extended lengths of time.'
You should however, be careful if you have an achilles injury, as this exercise is not advised for those with insertional issues into the heel.
How to do downward dog correctly
Start in a press-up position. Exhale, push into your hands and lift your hips so your tailbone points up, and press your heels towards the ground. If your legs are tight, bend your knees slightly.
Relax your neck and shoulders, breathe deeply and hold the pose.
Return slowly to the start position.
Hold for 10-15 seconds, repeat.
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