Yoga Pose of the Week: Downward Facing Dog

Downward Facing Dog

Adho Mukha Svanasana 

Downward Facing Dog is a pose that opens, stretches, and strengthens your entire body. In addition to energizing, Down Dog can also be calming to your mind and help relieve stress.

Come to your hands and knees. Place your hands under your shoulders and bring your knees under your hips. Spread your fingers wide, press into the knuckles under your thumb, index and middle finger to become light in your palms; with practice, this will release compression

Downward Facing Dog pose
Downward Facing Dog pose

in your wrists. Tuck your toes, lift your knees off the ground, and press your hips towards the ceiling. Turn all of your toes to face the top of your mat and press your heels towards the earth. Soften your knees, engage every muscle in your legs, and hug in towards your centerline. Bend your elbows slightly, bring your shoulder blades towards your spine and press them in to your body. Pull the pit of your belly in and up into your body, connecting the front of your core to your spine and creating length through your back body. Release your neck, shake your head no and finish with yes!

To bring ease in this pose, place your hands on blocks to lift yourself off the ground. For a more challenging variation, lift your right leg to hip level and engage the muscles in your leg for 5-8 breathes, then switch legs.

For more empowering poses, visit us at Dancing Dogs Yoga, located in Beaufort, Bluffton, and Hilton Head Island.

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