If you're ready to explore your practice with a heart-opening posture that flips your perspective, this step-by-step guide will help you to move more confidently in and out of the shape.
Let's See What We're Working Toward
We use real clients showing some real yoga.
Not what AI thinks is flip dog ----->
Why does it have so many human legs?
So below is Raquel demonstrating a slow, smooth entry in. I think flip dog is one of those yoga poses that the more you see it and experience it, the more it make sense. It's not as pretzely as it first appears, or AI thinks it is...
Before you start we suggest some active bridges, knee-down lunges, and dynamic shoulder stretches to loosen you up. You may add in some mountain climbers or other dynamic flows.
Let's Give it a Go
Step 1: Downward Facing Dog
Raquel is demonstrating with her left leg so for simplicity, that's where these cues are.
Start in Downward Facing Dog, stepping your feet together so the big toes touch or become more center. Lift your left leg up and back. Bending the left knee. Lift your left knee as high toward the ceiling as possible (it does not have to go further back behind you yet). Begin to look underneath your left arm as if to turn your heart to the side. Intentionally look underneath your arm, not above it.
Step 2: Embrace the Flip
Keep lifting the left knee until it goes up and over toward the right edge of your mat. As the knee flips, your left hand will naturally lift off the ground.Â
Step 3: Firm Your Footing
Sometimes we don't land exactly where we want to (oh, you know, like life). Take the time to firmly plant your feet into the ground. Bend your knees as if you would a bridge or a wheel post, toes pointing toward the back of your mat. Press into your feet to lift your hips like a bridge pose.Â
Step 4: Focal Point
Your left arm may point straight up toward the ceiling, or continue to reach toward the ground while keeping the arm snug to the ear. Your thumb may point down toward the Earth. Look toward your left hand wherever it lands. This will help to keep your throat open and continue the extension of the spine.Â
Step 5: Exit with Grace
To get out of the pose, first point your left arm straight up toward the ceiling if you have been in another variation.
The most simple option? Put your butt down.
Roll back through a table top and get yourself to down dog however you want.
Or continue to build strength and coordination by coming out the same way you came in, step-by-step. As the left arm points toward the ceiling, spin your right foot slightly in toward your mat and march your left knee up and back to a one leg downward facing dog.
Everyone's shape will look a little different. The details to focus on:
Both feet firmly on the ground (different than wild thing), set like a bridge pose so hips can lift. Lift those hips!
Turn your heart toward the sky, intending the sternum (breastbone) to face more upward. Often chests will face to the side if the shoulder or thoracic spine are stiffer.
Look at your top hand or top thumb more specifically. This will guide your neck and spine in tune with the rest of your body's mobility.
Transition out the same way you came in or both hips down at the same time. Don't collapse or rush the exit.
Flip dog comes with time and practice. It's a great counterpose to work toward if you sit a lot as it opens hips, spine, and shoulders. Maybe most importantly it's an opportunity to practice grounding yourself while keeping an open heart.
I hope you love it as much as I do, and if not, that's okay, too!
Questions? Pop in for a class soon and we can chat it through!
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