Downward Facing Dog – Adho Mukha Svanasana
The Downward Facing Dog pose is a great strengthening pose for arms, legs and torso and can be used to relieve stress and improve focus.
It is a great stretch for the palms, chest, back, hamstrings, calves and feet.
It’s a good pose to improve digestion and energise the body and can help relieve menstrual discomfort.
To achieve the Downward Facing Dog pose, start on all fours with your knees directly below your hips and your hands slightly in front of your shoulders.
Spread your palms wide with the index fingers parallel.
Keeping the toes turned under, exhale and lift the knees keeping them slightly bent and the heels lifted away from the floor.
Lengthen the very bottom of the spine away from the back of your pelvis and press it lightly toward the pubis.
Lift the sit bones up and lift up the inner legs from the ankle up into the groins.
Breathe out and push the top of the thighs back. Keep the front of the thighs firm and narrow.
Push back with the heels but keep the knees slightly soft.
Keep the outer arms firm, pressing the base of the index fingers down and lifting up from here along the inner arms from the wrists to the tops of the shoulders.
Keep the shoulder blades firm and wide and down.
Keep the head between the upper arms.