Downward Facing Dog – Adho Mukha Svanasana

Downward Facing Dog – Adho Mukha Svanasana
Adho Mukha Svanasana is pronounced: AH-doh MOO-kah shvah-NAHS-anna

Downward Facing Dog is in the traditional Sun Salutation sequence. It is a pose that can lead to many other poses. 

*adho = downward *mukha = face *svana = dog


Steps:

1. Come onto your mat on your hands and knees. Place your knees directly below your hips and hands slightly above your shoulders. Spread your palms and turn your toes under.
2. Exhale & lift your knees up. Keep your knees slightly bend and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis. Lift the sitting bones toward the ceiling.
3. As you exhale push your top things back and stretch your heels down toward the mat. Straighten your knees without locking them.
4. Make sure your arms are firm as you press your index fingers onto the mat. Widen your shoulders and draw them toward your tailbone. Keep the head between your upper arms. Your body should form a V-shape.

Enjoy!
~yogamuch