To do Downward-Facing Dog (Adho Mukha Svanasana), follow these steps:

  1. Start on all fours with your wrists under your shoulders and your knees under your hips.
  2. Exhale and tuck your toes under, lifting your hips and straightening your legs.
  3. Keep your knees slightly bent if you have tight hamstrings, or straighten your legs if you have more flexibility.
  4. Press your palms into the ground and lift your hips towards the ceiling, creating an inverted V shape with your body.
  5. Press your heels towards the ground and lift your sitting bones towards the ceiling.
  6. Keep your neck relaxed and your gaze towards your navel or towards your toes.
  7. Hold the pose for several deep breaths, then exhale and release back to all fours.


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