Downward Dog
Audio File
Instructions
Begin on hands and knees. Hands under shoulders and knees under hips.
Spread out your fingers.
Exhale, press into your hands and lift your hips up and back, reaching through your sitz bones.
Rotate shoulders slightly outward.
Allow your knees to slightly bend and your heels to lift as you focus on stretching the hips back extending through the spine.
Lightly lift the lower belly. Keep the thighs engaged.
Position the head so that ears are in line with the upper arms.
Modifications
Bend the knees as much as needed
Contraindications
Carpal tunnel syndrome
High blood pressure
Type of pose
Forward bend
Parts of Body Benefited
Shoulders
Legs
Feet
Hands
Arms