Downward Dog (Adho Mukha Svanasana)

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Begin on your hands and knees with knees under your hips and your palms a few inches in front of your shoulders. Then, press strongly through your arms and lift your bum high to the sky while moving your chest towards your feet and look at your toes.

If you find it difficult to extend the legs straight, be patient lengthening muscles takes time. Continue to keep the sit bones lifted, spin the top of your legs inward and behind you, and energetically send your heels toward the floor.

Actively press your fingers and palms into the floor for a strong foundation. Feel the should blades move up the back (away from your neck) and keep the neck long and at ease.

There are a lot of cues here, use them at a pace that works for you. We’re all built a bit differently so once you get into any pose bring your awareness to how you actually feel and adjust if necessary.

This full body asana can help remove fatigue, eradicate stiffness, and help us strengthen the body. It is an alternative for headstand as well because it’s ability to refresh and rejuvenate the brain.


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