Adho Mukha Svanasana (Downward-Facing Dog Pose), one of the most well-known yoga postures, offers a delightful full-body stretch while strengthening the core and enhancing circulation.
- As you get down on your hands and knees, place your hands slightly in front of your shoulders and your knees directly beneath your hips. Turn your toes under and spread your palms out, putting roots into each of the four corners.
- Take a deep breath out, push your heels off the ground and lift your knees off the floor, initially keeping them slightly bent. Lift the sitting bones up toward the ceiling, lengthen your tailbone away from the back of your pelvis, and pull your inner legs up through your groins from the inner ankles.
- Stretch your heels toward the ground while pulling your top thighs back. Without locking them, straighten your knees.
- Your index finger bases should be actively pressed into the ground as you maintain your upper arm rigidity. The wrists to the tops of your shoulders should be lifted along your inner arms. Then, open them up and drag them toward your tailbone. Firm your shoulder blades on your back. Keep your head tucked in between your upper arms.
- A minimum of 10 breaths should be held in the position before bending your knees and descending into Child’s Pose.
-Outside, Yoga Journal
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