Fall season immune booster: downward-facing dog

By Marzena Bard, PTA

​Downward-facing dog offers many benefits:

• provides natural and lymphatic drainage - the key to a strong immune system 
• slows down the heartbeat 
• calms down the brain and gently stimulates nerves
• helps to relieve stress
• stretches the entire body, especially the back, calves, and hamstrings 
• strengthens the core, upper body, and foot muscles 
• reduces stiffness in the neck and shoulders
• stimulates blood flow
• improves posture
• decompresses, energizes, and neutralizes the spine 
• helps prevent hot flashes in menopause
• regulates heavy menstrual flow
• helps with prolapse management 

​Perform this fall season's immune booster exercise safely at home:

1. Start on all fours.
2. Place your hands directly under the shoulders, knees under the hips, and tuck your toes.
3. Take a deep breath in and while exhaling, lift your hips up to the sky.
4. While up there, move your body weight towards your heels.
5. Your body will have an inverted letter “V” shape.
6. Let your head and neck go, and feel your shoulder blades spreading across your back.
   
7. Keep lengthening your spine while sending your hips up and your bodyweight all the way back.
   ​(For an extra release, add gentle rocking to your hips or bending of one knee then the other.)
8. Make sure to breathe calm and deep breaths. Peace, strength, and vitality with each breath.