Downward Facing Dog

Adho Mukha Svanasana

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Step By Step

1. Come to your hands and knees in a table top position. Bring your hands shoulder-width distance apart and spread your fingers wide. Continuously press the pads of your fingers into your mat in order to protect your wrists.
2. With an exhale, curl your toes under and lift your knees from the floor as you make your way into an inverted "V" shape.
3. Keep your knees slightly bent at first, and lengthen your spine. Engage your lower belly and pelvic floor muscles as you straighten your legs a bit more without locking them out.
4. Press your inner and outer heals evenly towards the floor.
5. Continue to press your finger pads into your mat as you integrate your shoulders on your back and soften your chest.
6. Hold for 30 seconds to a minute and release onto your hands and knees.