Downward Dog – Adho Mukha Svanasana

cowdownward dog 1Come to your hands and knees with the wrists underneath the shoulders and the knees underneath the hips. Inhale and open your chest more as you drop your abdomen towards the floor.

On your exhale, curl the toes under and push back raising the hips and straightening the legs.

On your next inhale drop down onto your knees again into the cow position and on your next exhale back into the downward dog. Repeat this a few times  and then on your last movement stay in downward dog for a few breaths.

Spread the fingers and palms are flat on the ground, move down from the forearms into the fingertips. Create space between the shoulder blades and move the ears away from the shoulders. Align your head between your arms.

Engage the quadriceps strongly to take the weight off the arms, making this a resting pose.

 

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