This week’s pose of the week is Downward Facing Dog, Adho Mukha Svanasana. Whether a yoga or fitness based class you are likely to come across this shape! Downward dog is a great place to reset and reconnect to your body, breath and the present moment.
Strengthens the arms, core and legs. Stretches the shoulders, chest, back, hamstring and calves
- Start in an all 4’s table top position with hips above knees and shoulders above wrists
- Step your palms about a palm length forward. Hands slightly wider than the shoulders with fingers pointed forward or slightly turned out
- Wrap your biceps forward as you press into all 4 corners of both palms
- Tuck your toes
- Lift your knees off the mat pressing your hips up and back into a upside down V- shape
- Feet about hip distance apart with heels down towards the floor (it’s okay if they don’t touch!)
- Weight is even between the hands and feet
- A straight line from wrists to hips with gaze back towards the shins
- Press the chest and belly towards the thighs while knitting the front ribs in
- Lengthen your tailbone and public bone away from the torso equally
- Hold and breathe for 3-5 breaths
- To release, bend your knees, releasing knees to mat, untucking the toes, pressing hips to heels and belly towards thighs in childs pose, Balasana.
If you feel unstable take your feet wider apart. If your lower back is rounding then bend your knees. If elbows are hyperextending then engage the biceps to microbend the elbows. If your wrists are sore try using a wedge or a rolled up towel under the heel of the palms.