DOWNWARD FACING DOG (Adho Mukha Svanasana)
An essential part of any STANDING SEQUENCE, DOWNWARD FACING DOG is just one of the most elemental yoga poses.
I LOVE this pose because it contains so many different areas to TUNE INTO and TWEAK.
This pose opens up the backs of the legs and the shoulders, lengthens the spine and is just such an awesome ALL IN ONE pose!
ALIGNMENT
In CHILD’S POSE, reach the arms in front and straighten the elbows. 
Slightly fan the fingers and press the palms evenly into the mat, lifting the elbows and forearms off the mat.
Rotate the outer upper arms toward the face (a subtle, micro-movement). Feel the shoulder blades wrap around the upper back, creating broadness.
Curl the toes and lifting from the navel, pull the hips up and back.
WORK IN THE POSE
Keep the shoulders down away from the ears.
Lift the kneecaps and engage the fronts of the thighs.
Reach the heels toward the mat.
Avoid collapsing into the armpits by lifting up through the inner wrists, all the way to the shoulders.
Keep the head between the arms i.e don’t let the crown hang to the ground.
Catherine Tingey
Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 33 years and teaching privately for 13 years.
About the Author
Catherine Tingey+ Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 33 years and teaching privately for 13 years.
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