Lotus Leaf Yoga Beginners Intro Series : part 6
Downward Facing Dog Sanskrit name: Adho Mukha Svanasana
Downward Facing Dog gives you a rich, rejuvenating stretch through the whole body. You also get a delicious sense of release from the gentle inversion. Strengthening, relaxing and refreshing. Enjoy!
Downward Facing Dog - step by step
Start by coming into Table Pose on all fours. Wrists underneath the shoulders. Knees underneath the hips.
Spread the fingers really wide. Make as much space between the fingers as you comfortably can.
You want to have your middle finger or index finger pointing straight forward towards the front line of the mat. The creases of the wrists track parallel to the top edge of the mat.
Make your arms straight and strong.
Tuck the toes under. Draw the knees back a few centimetres, so they're no longer directly beneath the hips.
Now start to slowly lift the knees up off the floor.
With the knees bent and the heels up, work towards making a straight line between the arms and the torso. So we're seeking a straight line between the wrists, the shoulders and the hips.
Once you find that straight line, you can move towards making the legs straight and then lowering the heels down to the ground.
If, when you straighten the legs, the shoulders come forward and you lose that straight line between the arms and the torso, then a better pose for you today is to keep the heels up, knees bent. And just work on finding that straight line.
Focus on extending and lengthening of the spine. So draw the hips out of the hands.
Put a little bit of an arch in the lower back.
If you’re more flexible, you may be able to straighten the legs now and lower the heels down towards the floor.
Take a long slow deep breath here.
And then gently bring the knees down to the floor. And come to sitting on your heels for a moment.
Watch out out if you have...
How was your Downward Facing Dog?
Please review this Take Five Guide? Did it work for you? How could it be improved? It's always great to hear from you. And I respond to every post.
Enjoy your yoga! Fx
lotus leaf online
weekly gentle hatha classes you can follow anywhere
15-75 mins + with fran keeley
£2.50 a month
Free gift for the first 5 subscribers!