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YOGAPEDIA
PRACTICE WELL
ADHO MUKHA SVANASANA Downward-Facing Dog Pose
BENEFITS Strengthens your upper body; lengthens your hamstring and
calf muscles; fosters introspection and calmINSTRUCTION Start in Tabletop. Place your palms shoulder-width apart, with your
pointer fi ngers parallel. Ground evenly through all four corners of your palms. Exter-
nally rotate your upper-arm bones and internally rotate your forearms. On an exhala-
tion, tuck your toes, lift your knees, and straighten your legs. Your feet should be
sitting-bones-width apart. Lift your quadriceps and press your thighbones away from
your chest and arms. Reach your sitting bones up and your heels down, stretching
the backs of your legs. As you press your palms down into the fl oor, reach your pelvis
in the opposite direction and lengthen through your side waist. Avoid rounding your
upper back. Smooth out your front ribs. Contract the middle and lower trapezius
muscles, between and below your shoulder blades, so that you can soften the upper
trapezius muscles along your neck. Stay here for 10 breaths before exhaling back
to Tabletop.Lengthen the hamstrings, hone midline awareness, and cultivate balance
with these prep poses for Adho Mukha Vrksasana.