Downward Facing Dog.
How to do a Downward Facing Dog- Adho Mukha Svanasana
One of the most recognized yoga poses in yoga- Downward-Facing Dog — Adho Mukha Svanasana ) — is a standing pose and mild inversion that builds strength while stretching the whole body. It’s named after the way dogs naturally stretch their entire bodies! Downward Facing Dog (also sometimes called “Downward Dog” or just “Down Dog”) is an essential component of Sun Salutation and is often done many times during a yoga class. It can be used as a transitional pose, a resting pose, and a strength-builder.
Begin on our hands and knees. Do align your wrists directly under the shoulders and your knees directly under the hips. Middle fingers pointing forward.
- spread your fingers wide and press firmly through your palms and knuckles, distribute your weight evenly .Breath
- on your exhalation tuck your toes and lift your knees off the mat and push the sitting bones to the sky into inverted V position-slow, smooth and steady cycles of breath here
- firm and strengthens your arms
- bend the knees (for anyone with tight hamstrings or to protect your lower back) and begin to focus on pressing the hands down and lifting your hips up
so you are stretching through the shoulders all the way up to the spine
· straighten the legs as much as is comfortable for you
· look towards your toes
· deep long inhale, full complete exhale
To counter the pose lower the knees down, hips sink towards the heels, relaxing the forehead down to the ground back to Balasana-Childs pose. Soften the shoulders and take a few deep breast here. With every exhale, releasing any tension, allowing hips to sink gradually and naturally towards the heels.
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