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Downward Facing Dog | Adho Mukha Svanasana
Downward facing dog is an energizing pose that strengthens the arms, legs and torso. It also stretches the palms, chest, back, hamstrings, calves and feet.
Sanskrit: adho mukha svanasana
Drishti: at the floor or between your feet
Counterpose: child's pose
Materials
- yoga mat
Instructions
- Start from table top position, with hands and knees on your mat.
- Inhale lift and roll back your hips as you lengthen your back, keeping the arms straight, and palms firmly rooted to the earth.
- Exhale straighten your legs, pressing your thigh bones back into your hamstrings. Root from your tailbone down through your legs to press heels down toward the floor.
- Hold for a few breaths.
Notes
Variations: for a gentle variation, keep knees bent and your heels off the floor. Want more challenge? Raise one leg up in the air for three-legged dog. Don't forget to repeat the other side.
Preparatory poses: mountain, forward fold, halfway lift
Follow-up poses: child's pose, three legged dog, chaturanga