A fundamental pose in yoga is Downward Facing Dog (Adho Mukha Svanasana). This pose strengthens and stretches the whole body. Many yogis consider this pose to have anti aging benefits. While it is a mild inversion that is done repeatedly in most yoga classes as a transitional pose during Sun Salutations, it helps the flow of class and the flow of blood in the body. The shape of this rejuvenating pose is similar to an upside down letter V.To experience the bliss of downward dog:
- Begin on hands & knees. Keep wrists under the shoulders and knees under the hips.
- Inhale and curl the toes and lift the knees
- Exhale lift the tailbone to the sky and let the hips rise up while you push the ground away with the hands. Breathe in & out through the pose with up to 5 breaths.
- Spread the fingers and ground your energy into your finger tips from your forearms.
- Rotate the arms out and Broaden through the shoulders. Feel an expansion in the upper back and collarbones.
- As the head and neck are relaxed guide the shoulder blades away from the ears, down the spine and toward the hips.
- Reach the heart toward the thighs, reach the navel to the spine.
- Keep the knees lifted to engage the quadriceps.
- With an internal rotation of the thighs, straighten the legs (keeping a micro bend in the knees) as you press the heels into the floor.
This pose often will lead into various standing sequences.
Enjoy your Yoga Practice ~ Namaste, Ambria
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