downward facing dog
adho mukha shvanasana
Downward facing dog deeply stretches the back, opens the chest, and builds upper body strength.
This posture stimulates the brain and nervous system, improving memory, concentration, hearing and eyesight.
From the table position, tuck the toes under and lift the hips up towards the ceiling.
Spread the fingers wide apart with the middle finger facing forward, and the palms shoulder width apart.
Press the fingers and the palms into the floor.
Using straight arms, press the hips up and back.
Keep the spine straight and long, with a possible dog tilt in the low back.
The feet are hip's width apart with the toes facing forward.
Press the heels into the floor feeling a stretch in the back of the legs.
The legs are straight, or you can have a small bend at the knees to keep the back flat.
Let the head and neck hang freely from the shoulders or look up at the belly button.
Breathe and hold for 2-6 breaths.
To release: bend the knees and lower the hips back to table position, or come all the way down to child pose.
Bend the elbows and lower the forearms to the floor.