Strengthens arms, core and quadriceps; opens shoulders and chest while lengthening hamstrings
(great pose for the entire body)

Downward Facing Dog Pose (Sanskrit:  Adho Mukha Svanasana)   

• Come onto floor on hands and knees. Place knees directly below hips and hands slightly forward of shoulders.  Spread palms, middle fingers parallel and curl toes under.  Inhale and on exhale, lift knees away from floor.  Keep knees bent with heels reaching towards the floor.  Remember, your hamstrings may be tight so give yourself permission to bend the knees as much as you need.  Press heel of hands into mat and lengthen tailbone.  Lift sitting bones toward ceiling.

• For the next few breaths, begin to refine the pose - starting with your hands. If your thumb and index fingers are off the ground, you're putting too much weight in your outer hands. Think of creating a perfect palm print on the mat.  Spread your fingers, reach through your arms and press down with both hands. Make sure you don't have a deep bend in the wrists.  If you do press your chest back towards the thighs and make sure you haven't forgotten to bend the knees.

• Now, lengthen your arms without locking your elbows, internally rotating and hugging the arms into the body. This will protect your shoulders. If you have tight shoulders, you can widen your hand stance.  Feel your armpit area lengthen and your chest open.

• Last but not least, release the tension in your neck; let your head hang naturally between your arms. After three to five breaths, exhale and bring your knees to the floor. Rest in Child's Pose.  Remember, each time you move into Down Dog, find something different.  As your body warms, you find more within the pose.

Namaste - The light within me honors the grace and wisdom within you.