If you have any flexibility issues with your hamstrings, calves or shoulders, a traditional downward dog
may present problems with getting into the right position. An exercise ball can provide support for the chest and thighs, which can take pressure off the wrists and may allow you to get more out of the pose.
- To get into position, kneel in front of the ball and roll forward onto it until the ball is under the belly, hands on the floor and shoulder-width apart.
- Take the toes down to the floor, legs straight and push up to an inverted v position.
- Reposition the ball if you need to, allowing it to support the chest and the thighs.
- Press the heels toward the floor as you tilt the hips up (bending the knees if you need to) and gently press the chest toward the ball.
- Hold for 3 to 5 breaths.