Adho Mukha Svanasana

The Adho Mukha Svanasana, commonly known as the Downward-Facing Dog Pose, is a foundational yoga posture that exemplifies an inverted V shape. To practice this pose, begin on your hands and knees, aligning wrists under shoulders and knees under hips. As you exhale, lift your hips upward, straightening your legs and forming the V shape with your body. Press your palms into the ground and actively engage your arms, lengthening your spine. Your heels may touch the floor or remain slightly lifted, focusing on the stretch in the hamstrings and calves. With your head relaxed between your arms, create length from your hands to your tailbone. This pose strengthens the upper body, stretches the back, hamstrings, and calves, while also promoting a sense of calm. As you hold the pose, breathe deeply and find the balance between grounding through your hands and lifting through your hips. Adho Mukha Svanasana is commonly used as a transitional pose and foundation for various sequences. Keep in mind the alignment of your wrists, shoulders, and hips to experience the full benefits of the pose.

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