अधोमुखश्वानासनAdhōmukhāśvānāsana
Downward-Facing Dog
“This information is provided for educational purposes. Practice mindfully.”
1Start on hands and knees (tabletop position).
2Exhale and lift the knees off the floor, reaching hips towards the ceiling.
3Ensure hands are shoulder-width and feet are hip-width apart.
4Push onto the floor with the palms and lengthen the spine.
5Attempt to bring the heels towards the floor.
6Relax the head and neck between the upper arms.
7Hold with deep and steady breathing.
Supports stretching of the entire back body (spine, hamstrings, calves) Helps strengthen the arms and shoulders Supports healthy circulation - •Keep the knees slightly bent if hamstrings are very tight
- •Avoid if you have significant wrist discomfort
- •Ensure the weight is distributed across the whole palm
