Downward Facing Dog (Adho Mukha Svanasana)
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Instructions: Start with your hands and knees on the mat. Hands slightly wider than shoulders-width and fingers spread out with index finger parallel to the mat.
-Bring knees directly under the hips.
-As you exhale, slowly lift your knees away from the mat.
-Before straightening-out the knees, push the tailbone upwards while lengthening the spine. As you further exhale, push your upper thighs back and stretch your heels towards the floor.
-Soften the knees and keep the head in between the arms. Fully engage the shoulders blades by turning them out and drawing them towards the tailbone.
-Stay in this pose for as long as you like as this is considered a resting pose in the Sun Salutation Series.
-When you are ready to come out of the pose, slowly bring the knees back to the floor back to table top position with hands and knees to the floor.
Note: For Beginners, if you have difficulty opening the shoulder, raise your hands on a pair of blocks or stable chair. It is not critical to bring the heels to the floor.
-Calms the brain and helps relieve stress and depression
-Stretches the shoulders, hamstrings, calves, arches, heels
-Strengthen the arms and legs
-Relieves back pain, headache, insomnia and fatigue
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