Downward-Facing Dog

Adho Mukha Svanasana

Downward Dog begins by kneeling with the hands and knees on the floor, hands under the shoulders, fingers spread wide, knees under the hips, knees about seven inches apart, spine straight and relaxed.

On a deep exhale, the hips are pushed toward the ceiling, the body forming an inverted V-shape, with an arch in the back. Legs are straight. Arms are straight, elbows engaged, shoulders wide and relaxed. The heels move toward the floor. Hands and feet remain hip-width apart. If the hamstrings are very strong or tight, the knees should be bent to allow the spine to lengthen fully.

Pressure is avoided on the wrists by pressing into the fingers and palms, directing the push upward into the hips. The head drops naturally. The heart moves toward the back.

The hips move up and back. Focus on the breath while holding the posture, with deep, steady inhalation and expiration creating a flow of energy through the body, is most important. On an exhale, the practitioner releases onto the hands and knees and rests.