#Doga Bonding with No Hands

by Carrie Boyko, CEB

While working in the Cobra and Upward Facing Dog poses, you'll soon find that reaching out to bond with your dog takes a bit of creativity. Besides setting a treat jar on the corner of the mat, I make use of my voice, eye contact and smooches. Asking for a "watch me" in conjunction with your dog's name quickly gets their attention on you when your hands are busy supporting your body.
I guess I started this post a bit backwards--bonding first. Now let's address the position. First and foremost, do not press yourself completely up into the Upward Facing Dog position until you are strong enough to hold your weight and your back doesn't scream "Help!" Some of you will find this position easy, while others may find their back is not so accommodating. We're each unique in our areas of flexibility and strength. You'll need to embrace this and keep on moving forward.

Cobra Pose

If you're among those that find this position out of the question, stick to working in the Cobra position by using the original video post and last week's modifications. There's really no reason to go beyond Cobra if you're not comfortable.
For those of you who find you're able to stretch further upward, take it slow. Keep your gaze forward for now. We'll wait to stretch our heads up and back till when we're all a bit more limber. If you're able to straighten your arms, keep in mind that you'll want to stack your joints--shoulders over elbows over wrists. 
You'll find grounding of this position in your ankles and feet and your hands, where

pressure into the floor will allow you to balance and stretch your chest out and up. If this doesn't feel good, drop back down to the Cobra position and focus on each of your body parts, checking in for grounding there. Balance can be a factor in your comfort level.
When you're ready to work on other poses, you'll find the whole list of #doga videos here. Prepare to get your pup involved more as we progress into poses that have more and more options. I'll be back soon with some variations on the rest of the poses in our All Things Dog Blog Doga series here at the Weekly Wag, our Saturday bonding inspiration. 
Namaste,

If you're new to Doga or Yoga, please be sure to do these three things: (1) Get your doctor's permission to start a yoga workout, (2) Check with your vet to make sure your dog is able to participate in simple Doga exercises safely, and (3) visit our introductory post where I've outlined a few tips that will help your experience go more smoothly and enjoyable. Keep in mind that you can always stop if a pose is uncomfortable, returning to a relaxing pose.

Improving Your Cobra Pose with Fido's Help

by Carrie Boyko, CEB

Just getting started with #doga? Cobra pose is a great way to slowly and gently move your back's flexibility along while simultaneously strengthening it. Keep our initial suggestions in mind as you work on this for just a few minutes each day. Remember that daily practice--even 2 minutes on just a few poses each--is better than 15-30 minutes once or even twice weekly. You'll make progress far faster and feel better as a result.
I'm finding that the dogs' companionship is all the reward I need to get me to stay on the mat to practice longer. If you need something more, dangle a carrot for yourself: promise yourself a favorite beverage afterwards (I'll do most anything for a vanilla latte) or a few minutes on your favorite online game. Whatever it takes to get you motivated! Pssst--what's YOUR favorite game app? I'm loving "2048"--a great mental challenge. I've managed to beat the game and get to 4096. Anyone else loving this game?
You may also gain some inspiration from joining the IG yoga instructors group on Instagram. By following my posts on IG you'll see some of their handles. They have regular challenges and lots of ideas for modifying what they often photograph as an intensely difficult pose. Mine don't look a thing like theirs, but I'm making progress. Remember to compete only with yourself. :)
As you begin to work on Cobra pose, start by viewing the short #doga video for this pose and my introductory #doga post with some basic tips on safety and preparation. At first you'll want to simply raise your head and shoulders, taking a few breaths and moving on. Try to get Fido to connect and hang out with you; you'll be amazed at how much his presence will help you stay with your practice. See how you feel tomorrow before advancing to a slightly higher elevation like Medium Cobra. Gradually you'll get to the higher Cobra and than on to Upward Dog. I'll talk more about that pose in the next post in this series on modifications.
If your goal, like mine, is to enjoy a healthy workout at home while spending time with your dogs, keep a small treat jar at the corner of your mat and always invite your furry friends to join in. Oliver loves the start of practice. As you can see he inevitably offers a play bow as a way of showing his excitement. Tanner is my cozy boy, enjoying a snuggle of snouts. #lovemydogs
 Our #doga pose videos, published earlier, are at our dedicated Doga page. We hope you enjoy following along and that you'll offer your comments and ideas for incorporating your dogs easily and safely into your practice, either here or at our Facebook page where we can all support one another. The comment link is always open at the bottom of my posts where you can share your questions, thoughts and ideas on the poses and incorporating your dog. I'd love to hear from you!

If you're like me and you just can't get enough of this stuff, check out my Doga Pinterest Board for photos of all sorts of dogs, people and their interesting versions of various poses. Some are good for a great laugh and others will help you determine how to use your dog in your practice. Still others will simply inspire you to stay with it. I hope to see you again soon for a #WeeklyWag bonding post, each Saturday here on All Things Dog Blog.
Namaste,

If you're new to Doga or Yoga, please be sure to do these three things: (1) Get your doctor's permission to start this or any other workout, (2) Check with your vet to make sure your dog is able to participate in simple Doga exercises safely, and (3) visit our introductory post where I've outlined a few tips that will help your experience go more smoothly and enjoyable. Keep in mind that you can always stop if a pose is uncomfortable, returning to a more relaxing pose for you.

Doggedly Seeking Doga Pushups

by Carrie Boyko, CEB

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So take a guess where I started with my yoga pushups. Yup, on the wall. And to be honest, that's still where I do the majority of them. #fessuptime

My upper body strength has always been a challenge in tasks that involve my whole body. I'm 5'10" tall, so that's a lot to leverage. I'm not making excuses, but I hope I'm giving you some inspiration; there is hope. :)  Despite my inability to do a series of pushups that look like they should, I can do pushups from my knees. I started with a little less than a straight body position, but have improved greatly. Practicing the plank position seen at the top is the best thing I've learned. This really makes you engage all your muscles and work them all at the same time. Psst--I think my bum is getting a bit firmer :)

The dogs are great when I'm working on this pose. They eyeball me as if to say "You've got this, Mom". I doubt I'd practice these buggers if I didn't have my cheerleaders here to support me. Oliver often offers a play bow, while Tanner's constant presence gives me strength.

The wall versions are quite another thing though. Not only do I do these daily, but I like doing them. They stretch my chest, help strengthen my neck where I have injuries, work all of my upper body, and are a great excuse to get out away from my desk and focus on something else for a few minutes when I'm stuck on a problem. It's amazing how much mental clarity yoga brings me. Sometimes I'll return to my desk after a few #doga poses and find that all my problems were simply fuzziness of thinking. I'm starting to take more frequent breaks, and the dogs are loving the bonding time. Met too!

Notice in these images that I've demonstrated two leg positions. Each will feel a bit different, but most people will find the wider stance is easier in the beginning. You can also try working further away from the wall to add more difficulty, when you're ready.

What I neglected to photograph was the arm positions. Try experimenting with two versions: elbows out and elbows down along the ribcage. If you have any shoulder issues, you may find the elbows down position will be more comfortable, and therefore more productive.

Finally, when working with your elbows out as shown above, you can also face your fingers inward, as opposed to upward. If you have wrist or forearm issues, try both options to find the one that works most comfortably for you.

You may enjoy watching the short instructional video at my original post for more tips.

And when you're ready to work on other poses, you'll find the whole list of #doga videos here. 
Now that I've gotten my two toughtest poses out of the way, the #doga sessions will not only get easier, but also more fun. Prepare to get your pup involved more as we progress into poses that have more and more options. I'll be back soon with some variations on the rest of the poses in our All Things Dog Blog Doga series. See you soon!
Namaste,

If you're new to Doga or Yoga, please be sure to do these three things: (1) Get your doctor's permission to start a yoga workout, (2) Check with your vet to make sure your dog is able to participate in simple Doga exercises safely, and (3) visit our introductory post where I've outlined a few tips that will help your experience go more smoothly and enjoyable. Keep in mind that you can always stop if a pose is uncomfortable, returning to a relaxing pose.

Doga Modifications for Your Comfort: Wide-Legged Seated Forward Fold

by Carrie Boyko, CEB

If your hamstrings are half as tight as mine, you'll find that you're with me here. I'm not going to be mimicking my daughter's forward fold, seen at the top in these images--ever! After separating one hamstring from my hip in a skiing accident, I've got an extremely tight area back there that doesn't allow any forward folding to happen. But I'm working to make it all come together.
I've progressed through blocks at various heights, used blankets under my fanny to raise the floor, and beleive it or not, I started on a chair. I'm thankful that I can lean forward just a tiny bit without the inevitable bend creeping in. I'd love to see you all start on a chair if you're even the tiniest bit sensitive to this position. 
As for the fold, just ignore it until you're able to begin leaning forward without curving your lower back. Work at making sure your hips and shoulders are in alignment, lifting your chest and head to the sky. 
When you do try to fold, your goal should be to pivot at the hip joint, keeping your back perfectly straight. Easier said than done, yes? You may enjoy watching the short instructional video at my original post for more tips. And when you're ready to work on other poses, you'll find the whole list of #doga videos here.
My dogs are great cheerleaders as I sit and breathe through these poses that are more

difficult for me. I can talk to them and they seem to offer encouragement with their gaze. Don't discount your dog's company. I'm finding that I stay on the mat and work longer when they spend this time with me. I've tried practicing when they are on a 'play date' and find that I do a version of speed-yoga that isn't as productive. I'm thankful to have my #doga companions here today for our bonding time. Let the #doga begin! 
Tell me about your doga partners. What do they do that helps you stay with your practice?
Namaste,

If you're new to Doga or Yoga, please be sure to do these three things: (1) Get your doctor's permission to start a yoga workout, (2) Check with your vet to make sure your dog is able to participate in simple Doga exercises safely, and (3) visit our introductory post where I've outlined a few tips that will help your experience go more smoothly and enjoyable. Keep in mind that you can always stop if a pose is uncomfortable, returning to a relaxing pose.

#Doga: Easy Seated Pose With Pups

by Carrie Boyko, CEB

I guess I've fessed up by now. I've become a yoga geek. Not a Yogi, mind you. Just a #doga geek! Today I'm here to share some ways you can modify the Easy Seated pose, while practicing #doga with your dog. Some of my tips will help you physically perform the pose, while others are more for your bonding experience. Many of these are pictured in the collage above:

• Placing a folded blanket under your bum will raise your seat, pad the tailbone and allow your hips to open with less whining.
• Begin by grounding your "sitting bones" evenly into the blanket or your yoga mat. Balance yourself between the two bones to give yourself a good grounding.
• Position options can include use of a mudra (hand sign that indicates your state of mind), prayer position, upward arms, or an infinite number of other ideas that you're sure to come up with. I most certainly have enjoyed simply stroking one of the dogs as they lay on or across my lap. #glorious
• Before and after enjoying a number of breaths in the Easy Seated Pose, stretch your hips to allow the position to become more comfortable and loose. Don't overdo; just loosen yourself up before beginning.
• If you find your hips are still more tight than usual, you can adjust the stretch by placing rolled up towels or yoga blocks under your legs. Experiment with different positions to get a variety of heights that may offer just the right amount of stretch for you personally. Every day will be different. Embrace this!
• If your hips are beyond tight, try sitting on a chair, listening to your inner voice about balancing and relaxing each of your body parts, while lifting your head and spine to the sky.
• Remember Jess's wise words from her #Doga instructional video on the Easy Seated Pose: each day you'll find that your personal comfort and flexibility will vary. Listen to your body and heed its request for respect.

The dogs and I have so much fun while I'm practicing that more than an hour can pass without my realizing I've been working out. What's more, we're all smiling at the end of the workout and feeling cozy. We nearly always wrap up with some snuggling and a good treat. I like to reward them for spending quality time with me.

I can't tell you how much I love the warm feeling I get when we make eye contact, perform play bows (downward dog is almost the same thing!), come nose to nose, perform for a treat, exchange a kiss, share a lap or give a high five. Tanner has learned to "Do as I do" by mimicking some of my poses. This just melts me! You can see some of these experiences in the collage below which shares some intimate moments caught on camera between me, Tanner and Oliver:


We look forward to seeing you at our next Weekly Wag when we'll share more modifications for your #doga practice that will aid in bonding and performing your yoga positions.

Namaste,

If you're new to Doga or Yoga, please be sure to do these three things: (1) Get your doctor's permission to start this or any other workout, (2) Check with your vet to make sure your dog is able to participate in simple Doga exercises safely, and (3) visit our introductory post where I've outlined a few tips that will help your experience go more smoothly and enjoyable. Keep in mind that you can always stop if a pose is uncomfortable, returning to a more relaxing pose for you.