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Adho Mukha Svanasana (Downward Facing Dog)

Pilgrimage of the Heart Yoga > Blog Archives > Adho Mukha Svanasana (Downward Facing Dog)

Adho Mukha Svanasana or (Downward Facing Dog) is a wonderful asana (posture) to increase the flexibility of your hamstrings, calf muscles and shoulders and to release tension from the neck. As well as, improving circulation in the legs, rejuvenating the entire body, relaxes the heart and a great upper body strengthener for inversions.
To begin, start on your hands and knees. Tuck your toes under and lift your hips up to the sky. Keep your fingers spread wide, like star fish suction cupping to the reef. Feel each finger pad pressing into the earth. Shoulders are externally rotating out to the side, as the inner creases of your elbows becoming facing one another. The neck is relaxed as you gaze back to your bellybutton. The tailbone is lifting towards the sky, creating an inverted ā€œVā€ with your body. The bellybutton continues to drawl up towards your spine. The feet are hip width distance apart, toes in line with your heals. Continue to take deep long inhalations and exhalations. Hold for 3-5 breaths.

Modification: keep your knees bent. If you have wrist issues, bring your forearms to the floor.
More Challenge: extend one leg into the air, reaching out through your heal, switch multiple times back and forth.
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