Downward Facing Dog

Adho Mukha Svanasana

Pronounce: ah-dho moo-khah SHVAHN-NAH-sah-nah

Instructions

Lie on your stomach. Bring your hands under your shoulders and spread your fingers wide. Bring your feet as wide as your hips and curl your toes under. Push into the floor and come onto your knees with an exhale, then slowly straighten your legs. Release your heels toward the floor. Reach your tailbone toward the sky behind you to lengthen your spine. Bring your head in between your arms. Hold the pose and take slow, deep breaths. Release your knees to the floor with an exhale and sit back on your heels. Alignment Cues: Bring feet hip-width apart Bring hands shoulder-width apart Spread fingers and push thumbs and index fingers into floor Draw shoulders away from ears Align ears between arms Reach tailbone up and back Release heels toward floor
Exercise Name: Downward Facing Dog Instruction: Lie on your stomach. Bring your hands under your shoulders and spread your fingers wide. Bring your feet as wide as your hips and curl your toes under. Push into the floor and come onto your knees with an exhale, then slowly straighten your legs. Release your heels toward the floor. Reach your tailbone toward the sky behind you to lengthen your spine. Bring your head in between your arms. Hold the pose and take slow, deep breaths. Release your knees to the floor with an exhale and sit back on your heels. Alignment Cues: Bring feet hip-width apart Bring hands shoulder-width apart Spread fingers and push thumbs and index fingers into floor Draw shoulders away from ears Align ears between arms Reach tailbone up and back Release heels toward floor Primary Body Parts: Calves, Hamstrings, Middle Back / Lats, Spine Secondary Body Parts: Abs, Glutes & Hip Flexors, Quadriceps, Triceps, Ankles, Wrists Equipments: Categories: Forward bends, Inversions