Downward-Facing Dog
Adho Mukha Svanasana
Instructions
Beginner
Standing
Start on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart. Spread your fingers wide and press firmly into your palms. Exhale as you tuck your toes and lift your knees off the floor. Reach your pelvis up toward the ceiling, then draw your sit bones toward the wall behind you. Gently begin to straighten your legs, but do not lock your knees. Let your head hang, and move your shoulder blades away from your ears toward your hips. Rotate your thighs inward. Hold for 5-10 breaths.
Benefits
- Stretches the shoulders and hamstrings.
- Calms the brain and helps relieve stress.
- Energizes the body.
- Improves digestion.
Contraindications
Avoid this pose if you have carpal tunnel syndrome, high blood pressure, or are in late-term pregnancy.